Opposite to Emotion Action
Hi there!
Welcome back to the MoodiNews. Every Thursday, we discuss a variety of matters related to mental health and self-improvement.
I’m so glad you’re here.
This week, we will begin discussing the three therapeutic ‘Superpowers!’ YAY!
Over the past three weeks, we have been discussing some common obstacles to self-improvement:
1) Succumbing to mood dependent behavior
2) Perpetuating self-defeating thoughts and behaviors
3) Lacking a sense of direction
Today, we will talk about therapeutic Superpower #1, which is a tool for overcoming the obstacle of succumbing to mood dependent behavior: Opposite to Emotion Action.
As discussed in this previous post, mood dependent behavior is any action that is driven purely by emotion. Mood dependent behavior involves decision-making that is shortsighted and reactive, which typically moves people away from their long-term goals.
In therapy, and in life, it will always be necessary for people to override their short-term urges in order to set themselves up for success. When we can teach people to resist emotional decision-making in the moment (i.e., challenge mood dependent behavior), it reduces their vulnerability to failing unnecessarily before they reach the finish line.
In order to help people override mood dependent behavior, we teach them—quite literally—to Act Opposite to Emotion.
In DBT therapy, this is commonly known as the Opposite to Emotion Action skill (or Opp2EmoAct for brevity).
Opposite to Emotion Action means doing the reverse of whatever we feel like doing, if/when the thing that we feel like doing is going to produce negative outcomes down the line.
A few examples of how the skill of Opp2EmoAct shows up in therapy:
1) Getting up in the morning and making the bed (even when we don’t want to)
2) Checking the mail and balancing the budget (even when we hate doing this)
3) Cooking dinner at home rather than ordering takeout (even when we’re tired)
4) Keeping the house clean (even though it’s going to get dirty again)
5) Finishing our homework or completing an important work task (even when it’s hard)
One of the reasons why Opp2EmoAct is a ‘Superpower’ is because it helps people change the way that they respond to stress. When people learn to challenge mood dependent behavior, they begin to live from a place of intention rather than impulse—which generates enormously positive results over time.
As you might imagine, once people master the skill of Opposite to Emotion Action, they become unstoppable. Opp2EmoAct eliminates a person’s dependency on ‘motivation’ in order to get things done, because they can start or finish a project regardless of how they end up feeling about their commitments in the moment.
Just keep in mind—practicing Opposite to Emotion Action is HARD.
Initially, it’s a monumental task to act in opposition to our mood. Therefore, the only way to really benefit from this skill is to do it ALL THE WAY (i.e., fully, willing, and with no complaining!).
Like any habit, the practice of overcoming emotional discomfort gets easier with time—and, eventually, Opp2EmoAct becomes a lifestyle strategy that truly frees us from the grips of mood dependent behavior.
Next week, we will review the second therapeutic ‘Superpower:’ Habituating a practice of self-compassion.