Opposite Action

Identify the emotion you want to change and rate its intensity (0–10).

Identify the action urge that comes with it. Fear → avoid or escape. Anger → attack or push away. Shame → hide or withdraw. Sadness → isolate or do nothing.

Check the facts — does the emotion fit the situation? Is the intensity proportionate to what actually happened?

If the emotion doesn't fit the facts, act OPPOSITE to the urge: approach what you fear, be kind when you feel like attacking, share what you're ashamed of with a safe person, get active when you feel like withdrawing.

Do the opposite action ALL THE WAY — half-heartedly doesn't work. Commit fully to the opposite action.

Repeat the opposite action until the emotion shifts. It may take several repetitions.