36 Questions
Which of the following best describes opposite action?
Acting opposite to urges associated with an emotion to change or reduce unwanted emotions
When is opposite action helpful?
When emotion doesn't fit the facts of a situation
How many main times is opposite action helpful?
Four
What is the first step to using opposite action?
Identify and name the emotion that needs to be changed
What should be done after identifying and naming the emotion that needs to be changed?
Check the facts of the situation
What should be done after checking the facts of the situation?
Act on those impulses
What should be done after figuring out the impulses, urges, desires, or cravings present in the situation?
Ask if acting on those impulses will be effective in moving closer to big picture goals
What should be done after asking if acting on those impulses will be effective in moving closer to big picture goals?
Figure out what it looks like to act exactly the opposite of those impulses
What should be done after figuring out what it looks like to act exactly the opposite of those impulses?
Do opposite action all the way, without suppressing the emotion
What is the importance of practicing opposite action in situations repeatedly?
To undo the previous learning
What is opposite action not about?
Suppressing emotions
What is the purpose of using opposite action?
To change or reduce unwanted emotions
Which of the following best describes opposite action?
Acting opposite to urges associated with an emotion to change or reduce unwanted emotions
When is opposite action helpful?
When emotion doesn't fit the facts of a situation
How many main times is opposite action helpful?
Four
What is the first step to using opposite action?
Identify and name the emotion that needs to be changed
What should be done after identifying and naming the emotion that needs to be changed?
Check the facts of the situation
What should be done after checking the facts of the situation?
Act on those impulses
What should be done after figuring out the impulses, urges, desires, or cravings present in the situation?
Ask if acting on those impulses will be effective in moving closer to big picture goals
What should be done after asking if acting on those impulses will be effective in moving closer to big picture goals?
Figure out what it looks like to act exactly the opposite of those impulses
What should be done after figuring out what it looks like to act exactly the opposite of those impulses?
Do opposite action all the way, without suppressing the emotion
What is the importance of practicing opposite action in situations repeatedly?
To undo the previous learning
What is opposite action not about?
Suppressing emotions
What is the purpose of using opposite action?
To change or reduce unwanted emotions
Which of the following is a reason to use opposite action?
When the emotion doesn't fit the facts of a situation
What is the first step in using opposite action?
Identify and name the emotion that needs to be changed
What is the purpose of checking the facts of the situation when using opposite action?
To determine if the emotion is justified or not
When should opposite action be used?
When avoiding what needs to be done
What is the purpose of figuring out what impulses, urges, desires, or cravings are present in the situation when using opposite action?
To act exactly the opposite of those impulses, urges, desires, or cravings
What is the final step in using opposite action?
Keep doing opposite action all the way, without suppressing the emotion
What is the main purpose of opposite action?
To change behavior to decrease emotions naturally
When is opposite action not helpful?
When the emotion fits the facts of a situation
What is the reason for practicing opposite action in situations repeatedly?
To undo the previous learning
What is the difference between suppressing emotions and using opposite action?
Opposite action is not about suppressing emotions, but about changing behavior to decrease emotions naturally
What are the four main times when opposite action can be helpful?
When the emotion doesn't fit the facts of a situation, when the emotion's intensity or duration isn't justified by a situation, when the emotion isn't effective at meeting goals, and when avoiding what needs to be done
What is the purpose of asking if acting on impulses will be effective in moving closer to big picture goals when using opposite action?
To act on those impulses
Study Notes
Opposite Action: Changing or Reducing Unwanted Emotions
- Opposite action refers to acting opposite to urges associated with an emotion to change or reduce unwanted emotions.
- It is used when the emotion doesn't fit the facts of a situation.
- There are four main times when it can be helpful: (1) when effects about the situation don't change emotional response, (2) when emotion's intensity or duration isn't justified by a situation, (3) when emotion isn't effective at meeting goals, and (4) when avoiding what needs to be done.
- To use opposite action, first, identify and name the emotion that needs to be changed.
- Check the facts of the situation to determine if the emotion is justified or not.
- Figure out what impulses, urges, desires, or cravings are present in the situation.
- Ask if acting on those impulses will be effective in moving closer to big picture goals.
- Figure out what it looks like to act exactly the opposite of those impulses, urges, desires, or cravings.
- Do opposite action all the way, without suppressing the emotion.
- Keep doing this over and over again until the emotion decreases naturally.
- It is important to practice opposite action in situations repeatedly to undo the previous learning.
- Opposite action is not about suppressing emotions, but about changing behavior to decrease emotions naturally.
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