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Choose a Helpful Action
Choose a Helpful Action
Emotions can create strong urges.
Emotions can create strong urges.
Sometimes following the urge helps. Sometimes it makes things worse.
Sometimes following the urge helps. Sometimes it makes things worse.
When an emotion or its intensity doesn't fit the facts, Opposite Action means choosing a helpful action that goes against the unhelpful urge.
When an emotion or its intensity doesn't fit the facts, Opposite Action means choosing a helpful action that goes against the unhelpful urge.
WHEN CAN OPPOSITE ACTION HELP?
WHEN CAN OPPOSITE ACTION HELP?
🛏️ Sadness tells me to stay in bed all day.
🛏️ Sadness tells me to stay in bed all day.
🚪 Anxiety tells me to avoid something safe and important.
🚪 Anxiety tells me to avoid something safe and important.
😡 Anger tells me to attack or lash out when that response isn't justified.
😡 Anger tells me to attack or lash out when that response isn't justified.
😔 Shame tells me to hide when I have done nothing wrong.
😔 Shame tells me to hide when I have done nothing wrong.
🌀 My urge keeps making the situation worse.
🌀 My urge keeps making the situation worse.
LEARN OPPOSITE ACTION
LEARN OPPOSITE ACTION
1 — NAME THE EMOTION
1 — NAME THE EMOTION
2 — NOTICE THE URGE
2 — NOTICE THE URGE
3 — CHECK THE FACTS
3 — CHECK THE FACTS
4 — ASK: DOES THIS EMOTION AND ITS INTENSITY FIT?
4 — ASK: DOES THIS EMOTION AND ITS INTENSITY FIT?
5 — IF NOT, CHOOSE THE OPPOSITE HELPFUL ACTION — ALL THE WAY
5 — IF NOT, CHOOSE THE OPPOSITE HELPFUL ACTION — ALL THE WAY
NOTICE THE URGE → CHECK → CHOOSE
NOTICE THE URGE → CHECK → CHOOSE
TRY IT
TRY IT
❤️ WHAT AM I FEELING?
❤️ WHAT AM I FEELING?
➡️ WHAT DO I FEEL LIKE DOING?
➡️ WHAT DO I FEEL LIKE DOING?
↩️ IF THE URGE DOESN'T FIT THE FACTS, WHAT HELPFUL OPPOSITE ACTION COULD I TRY?
↩️ IF THE URGE DOESN'T FIT THE FACTS, WHAT HELPFUL OPPOSITE ACTION COULD I TRY?
I CAN FEEL AN EMOTION AND STILL CHOOSE MY ACTION.
I CAN FEEL AN EMOTION AND STILL CHOOSE MY ACTION.
WATCH-- Optional Video
WATCH-- Optional Video
Want to review this skill again?
After watching
After watching
“What is one unhelpful urge I could respond to differently?”
“What is one unhelpful urge I could respond to differently?”
TAKE IT WITH YOU
TAKE IT WITH YOU
MY RECOVERY CHECK
MY RECOVERY CHECK
☐ I can identify an emotional urge.
☐ I can check whether it fits the facts.
☐ I can identify a helpful opposite action when appropriate.
REMEMBER
REMEMBER
NOTICE THE URGE → CHECK → CHOOSE
NOTICE THE URGE → CHECK → CHOOSE
Educational Resource: These materials support recovery-skills education and practice. They do not replace individualized treatment, professional medical advice, crisis evaluation, or guidance from your treatment team.
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