The Opposite Action Plan is a Dialectical Behavior Therapy (DBT) practice for naming an emotion and the action urge that comes with it. It starts with noticing what you feel and what you feel pulled to do, without judging or trying to change either one.
Next, the worksheet helps you check the facts and context: what happened, what the emotion may be signaling, whether the urge fits the situation, and what safety or relationship factors matter. This step comes before considering any action.
If the urge does not fit the facts and a different response would be safe and useful, you may consider one small, gentle opposite action that fits your values. The choice is optional, and you can pause, choose no action, or seek support. The emotion may remain; opposite action is not emotion suppression, forced positivity, or a demand to change your feelings.
Do not use this worksheet to override an urge related to danger or coercion; prioritize safety and support and use the Safety Plan. It is not for trauma activation or acute grief; consider the Trauma Reminder Response Plan, Personal Grounding Menu, or compassionate support instead. During an active crisis, stop and contact local emergency services or a crisis line, using your Safety Plan if you have one.
