Fighting Feelings With Action

Summary

Opposite Action is a DBT skill that helps you manage difficult emotions by acting opposite to the urge your emotion creates. This article provides a step-by-step guide to using Opposite Action, helping you identify your emotions and urges, and choose effective opposite actions. This technique empowers you to regain control over your emotional responses, leading to a more fulfilling life in recovery.

** Main Story**

Confronting Emotions Head-On: A Guide to Opposite Action

Recovery from addiction? It’s a tough journey, no doubt. You’ll often find yourself wrestling with intense emotions that, if left unchecked, could trigger a relapse. One technique that can be a game-changer is Opposite Action, a tool from Dialectical Behavior Therapy (DBT). This article is all about helping you understand and use Opposite Action, so you can really take charge of your emotional responses. I’ve seen it work wonders for so many people, and I’m confident it can help you too.

Step 1: Naming That Feeling and Identifying the Urge

First things first, you’ve got to become super aware of what you’re feeling. It’s not always easy, I know. Take a moment and really ask yourself, “Okay, what am I feeling right now?” Be specific. It is sadness, raw and heavy? Is it anger, simmering just below the surface? Maybe it’s fear, or that lingering sense of shame? Once you’ve named it, zero in on the urge that comes along with it. For example, sadness might make you want to curl up and shut everyone out, while anger could make you want to explode.

Step 2: Is This Urge Really Helping?

Now, for the critical part. Ask yourself these two questions, and really be honest:

• “Does this emotion actually fit the situation?” Sometimes, our emotions are like, way out of proportion to what’s actually happening.
• “If I give in to this urge, will it help me in the long run?” Think about what could happen if you act on that urge. Will it make things better or just create a bigger mess?

If the answer to either of these questions is a solid “no,” then, it’s time to bring in the big guns: Opposite Action. So you have to ask yourself, what is the real root cause? And will lashing out fix things? Probably not.

Step 3: Choosing and Doing the Opposite

Alright, here’s where the magic happens. What’s the opposite of what your urge is telling you to do? If sadness wants you to withdraw, then the opposite is to actively connect with others. If anger’s screaming at you to yell, then try speaking calmly and respectfully. Got it? Once you’ve decided on your opposite action, commit to it. Go all in. Use your body language, your facial expressions, your words – everything should be aligned with this new behavior.

Step 4: Practice Makes Progress

Let’s be real, Opposite Action takes practice, it’s not something that will come overnight. Start with the smaller stuff, those less intense emotions. Then, gradually work your way up to the bigger, more challenging ones. You’re not going to get it right every time, and that’s okay! Be kind to yourself, and don’t get discouraged. The more you practice, the more natural it will feel and the more effective it will become. For instance, I remember when I was first learning this technique, I’d get frustrated so easily. But, over time, I started to see real changes, and now it’s second nature.

Opposite Action in the Real World

So, how does this look in real life, especially when you’re navigating recovery?

• Cravings: Don’t give in! Instead, find something healthy and enjoyable to distract you. Exercise, get out in nature, listen to music – whatever works.
• Social Anxiety: That urge to hide? Fight it! Push yourself to attend social events and actually talk to people, even if it’s uncomfortable at first. That said, don’t push yourself too hard, going to a quiet coffee shop is different to a packed nightclub.
• Anger: Time out! Take a break from the situation, breathe deeply, and try to see things from the other person’s perspective.
• Lack of Motivation: Don’t stay in bed. Get up, get dressed, and do something structured, even if it’s just a small chore.

Pro Tips for Making Opposite Action Work for You

• Tune into your body. Where are you holding tension? Consciously try to relax those muscles.
• Be your own cheerleader. Use positive self-talk. Remind yourself of your goals, and encourage yourself.
• Don’t go it alone. Talk to a therapist, a support group, or a trusted friend. They can offer guidance and a shoulder to lean on.

Opposite Action is truly a game-changer for managing the emotional roller coaster of recovery. You just need to learn to recognize your emotions, question those knee-jerk urges, and actively choose opposite actions. By doing this, you can break free from those old destructive patterns and build a life that’s more positive and fulfilling. Remember, recovery is a process, not a destination. And, with each step you take towards managing your emotions, you’re building a stronger, healthier you. Keep practicing, and you’ll build resilience and gain real control over your emotional responses. What could be better than that?