36 Questions
What is opposite action?
A skill to change an emotion by doing the opposite of what you feel like doing
What is the benefit of using opposite action?
It can help you overcome fear and other negative emotions
What is an example of using opposite action?
Speaking up and participating in public speaking instead of avoiding it
What should you do first when practicing opposite action?
Identify the emotion you want to change
How can you identify the emotion you want to change?
Tune into your body to determine what exactly it is you're feeling
What are action urges?
What you feel like doing
What is the opposite action to withdrawing or isolating when feeling sad?
Getting active and engaging in activities you like
Why is it important to do the opposite action all the way?
To change your facial expressions, posture, thoughts, and how you say things
What should you do if your urge is to stay in bed all day when feeling sad?
Push your shoulders back, get active by leaving the house, taking a walk, or talking to a friend
What is the key to making opposite action work?
To do the opposite action over and over again until you notice that the intensity of the emotion has decreased or the emotion has changed altogether
Is opposite action an easy skill to use?
No, it can be very difficult to do, especially when you're right in the middle of an intense emotion
What is the recommended way to practice opposite action?
Take it step by step
What is opposite action?
A skill to change an emotion by doing the opposite of what you feel like doing
What is the benefit of using opposite action?
It can help you overcome fear and other negative emotions
What is an example of using opposite action?
Speaking up and participating in public speaking instead of avoiding it
What should you do first when practicing opposite action?
Identify the emotion you want to change
How can you identify the emotion you want to change?
Tune into your body to determine what exactly it is you're feeling
What are action urges?
What you feel like doing
What is the opposite action to withdrawing or isolating when feeling sad?
Getting active and engaging in activities you like
Why is it important to do the opposite action all the way?
To change your facial expressions, posture, thoughts, and how you say things
What should you do if your urge is to stay in bed all day when feeling sad?
Push your shoulders back, get active by leaving the house, taking a walk, or talking to a friend
What is the key to making opposite action work?
To do the opposite action over and over again until you notice that the intensity of the emotion has decreased or the emotion has changed altogether
Is opposite action an easy skill to use?
No, it can be very difficult to do, especially when you're right in the middle of an intense emotion
What is the recommended way to practice opposite action?
Take it step by step
What is opposite action?
A skill to change an emotion by doing the opposite of what you feel like doing
What makes opposite action especially useful?
When acting on your emotion would do you little good or even cause you harm
What is an example of using opposite action to overcome a fear of public speaking?
Speaking up and participating instead of avoiding
What is the first step in practicing opposite action?
Identifying the emotion you want to change
What is the second step in practicing opposite action?
Identifying the opposite actions to your action urges
What is an example of an action urge for fear?
Running away
What is an example of an action urge for anger?
Attacking
What is an example of an action urge for shame?
Hiding
What is an example of an opposite action for sadness?
Getting active and engaging in activities you like
What is an example of an opposite action all the way for anger?
Gently avoiding the person, trying to empathize with them and understand their point of view, and being kind
What is the key to making opposite action work?
Doing the opposite action over and over again until you notice that the intensity of the emotion has decreased or the emotion has changed altogether
Why can opposite action be difficult to do?
Because it can be very difficult to do, especially when you're right in the middle of an intense emotion
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