{"id":7670,"date":"2022-11-03T15:01:30","date_gmt":"2022-11-03T15:01:30","guid":{"rendered":"https:\/\/bloomsoup.com\/?p=7670"},"modified":"2023-02-24T10:51:23","modified_gmt":"2023-02-24T10:51:23","slug":"opposite-action","status":"publish","type":"post","link":"https:\/\/bloomsoup.com\/opposite-action\/","title":{"rendered":"Opposite Action: Challenge and Change Your Negative Beliefs and Behaviors"},"content":{"rendered":"\n<p>It&#8217;s Seinfeld.<\/p>\n\n\n\n<p>Jerry, George and Elaine are having lunch in the cafe.<\/p>\n\n\n\n<p>Elaine points out an attractive woman at the counter, encouraging George to go and speak to her.<\/p>\n\n\n\n<p>The exchange?<\/p>\n\n\n\n<p class=\"has-text-color has-background\" style=\"color:#4d535e;background-color:#f6f9fb\">George Costanza: Elaine! Bald men, with no jobs and no money, who live with their parents, don&#8217;t approach strange women.<br><br>Jerry Seinfeld: Well, here&#8217;s your chance to try the opposite&#8230;If every instinct you have is wrong, then the opposite would have to be right.<br><br>George Costanza:\u00a0Yes, I will do the opposite.\u00a0I used to sit here and do nothing, and regret it for the rest of the day, so now I will do the opposite, and I will do something!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Seinfeld: The Opposite (Clip) | TBS\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/1Y_6fZGSOQI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>This pretty much epitomizes opposite action.<\/p>\n\n\n\n<p>George transforms his luck by doing the exact opposite of his every instinct.<\/p>\n\n\n\n<p>This isn&#8217;t a new phenomenon.<\/p>\n\n\n\n<p>It&#8217;s a common technique used in Dialectical Behavioural Therapy (DBT).<\/p>\n\n\n\n<p>And just as it helped George get his dream job at the Yankees, so too, it can help you.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Is Opposite Action?<\/h2>\n\n\n\n<p class=\"has-text-color has-background\" style=\"color:#4d535e;background-color:#f6f9fb\">Opposite Action is a technique used in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2963469\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dialectical Behavioural Therapy<\/a> (DBT) to challenge and change negative thought patterns and behaviors. It involves deliberately doing the opposite of your initial impulse or emotion in order to change and improve the situation.<\/p>\n\n\n\n<p>For example, if someone is feeling overwhelmed and wants to isolate themselves, they would instead try to engage in social activities (the opposite of isolation).<\/p>\n\n\n\n<p>To understand opposite action, it might also help to <a href=\"https:\/\/en.wikipedia.org\/wiki\/Dialectical_behavior_therapy\" target=\"_blank\" rel=\"noreferrer noopener\">summarize<\/a> Dialectical Behavioural Therapy, which is an:<\/p>\n\n\n\n<p class=\"has-text-color has-background\" style=\"color:#4d535e;background-color:#f6f9fb\">&#8220;Evidence-based&nbsp;psychotherapy&nbsp;that began with efforts to treat&nbsp;personality disorders&nbsp;and interpersonal conflicts&#8230;It is a process in which the therapist and client work with acceptance and change-oriented strategies, and ultimately balance and synthesize them.&#8221;<\/p>\n\n\n\n<p>DBT was created by psychologist Marsha Linehan and combines behavior therapy techniques with mindfulness and acceptance strategies, helping individuals regulate their emotions and improve their relationships.<\/p>\n\n\n\n<p>Opposite Action is just one technique used in DBT, but it can also be applied to other situations outside of therapy.<\/p>\n\n\n\n<p>By deliberately doing the opposite of our initial impulses, we can challenge and change negative patterns, and ultimately improve our lives.<\/p>\n\n\n\n<p>DBT differs from CBT in that it not only focuses on changing thoughts and behaviors, but also accepts and validates emotions.<\/p>\n\n\n\n<p>When facing a difficult emotion, DBT teaches the idea of &#8220;effective emotional experiencing&#8221; &#8211; in which we tolerate and accept the emotion, while at the same time taking action to change it.<\/p>\n\n\n\n<p>With our terms defined, let&#8217;s explore how opposite action works, plus an example from my own life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why Use It?<\/h2>\n\n\n\n<p>Our initial impulse or emotion may not always be the best response to a situation.<\/p>\n\n\n\n<p>By taking a moment to pause and think about our emotional reaction, we can choose to act in a more effective and productive way.<\/p>\n\n\n\n<p>For example, if someone is frothing at the mouth angry and wants to lash out, they could instead try to calm themselves down and communicate in a respectful manner (the opposite of lashing out).<\/p>\n\n\n\n<p>Opposite Action can also help break negative patterns, challenging our automatic reactions to learn new, more effective ways of responding.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Opposite Action Examples<\/h2>\n\n\n\n<p>Perhaps the best example of opposite action in a real-life scenario is when dealing with discomfort.<\/p>\n\n\n\n<p>As the evolutionary machines we are, we generally do our best to avoid expending excess energy.<\/p>\n\n\n\n<p>Which means that when Amazon offers to deliver our next load of loo roll, instead of traipsing to the shops in the rain, we eagerly agree.<\/p>\n\n\n\n<p>The problem with this tendency is that the desire for comfort and convenience slowly seeps into every other area of our lives.<\/p>\n\n\n\n<p>Instead of working on our latest assignment, we default to the psychological comfort of checking our Facebook messages or doomscrolling through Instagram.<\/p>\n\n\n\n<p>The result? <\/p>\n\n\n\n<p>Our constant search for comfort never yields the progress that is only rewarded through hard work and sacrifice.<\/p>\n\n\n\n<p>Some people, however, rather than succumb to the temptation of instant reward, harness the power of delayed gratification.<\/p>\n\n\n\n<p>Instead of surrendering to their immediate desire for indulgence, they do the exact opposite of what their brain is telling them.<\/p>\n\n\n\n<p>The result? Unlocking achievement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conditions Treated<\/h2>\n\n\n\n<p>But more than simply ignoring lazy urges, opposite action can be used for so much more.<\/p>\n\n\n\n<p>In Dialectical Behavioural Therapy, opposite action is primarily used to treat Borderline Personality Disorder (BPD).<\/p>\n\n\n\n<p>Individuals with BPD often experience intense and unpredictable emotions, leading to impulsive behaviours and unstable relationships.<\/p>\n\n\n\n<p>Opposite action can help these individuals regulate their emotions, improve their relationships, and ultimately lead a more satisfying life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Abandonment<\/h3>\n\n\n\n<p>An example of opposite action for individuals with BPD might be if they&#8217;re feeling abandoned and want to isolate themselves, they could instead reach out to their support network.<\/p>\n\n\n\n<p>In this instance, picking up the phone and speaking to someone or meeting a friend for coffee is the opposite of isolating.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Anxiety<\/h3>\n\n\n\n<p><a href=\"https:\/\/bloomsoup.com\/best-books-anxiety\/\">Anxiety<\/a> is a widespread problem and one that affects us all intermittently.<\/p>\n\n\n\n<p>While it may present as a vague unease, at other times, it manifests in response to an upcoming event.<\/p>\n\n\n\n<p>For example, I often experience anxiety about social gatherings &#8211; the typical introvert curse!<\/p>\n\n\n\n<p>While a large part of me wants to engage in avoidance tactics, sitting at home with my cat for company, these are the times I know I must force myself to get out there and engage.<\/p>\n\n\n\n<p>And afterward, I&#8217;m always glad I did.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Depression<\/h3>\n\n\n\n<p>Ah, depression &#8211; when faced with the black dog, I often want to curl up into a miniature ball in bed.<\/p>\n\n\n\n<p>These feelings often center around the idea of pointlessness and inactivity.<\/p>\n\n\n\n<p>In other words, I want to do nothing.<\/p>\n\n\n\n<p>During such times of despair, I know it&#8217;s crucial to take what I like to call minimum viable actions.<\/p>\n\n\n\n<p>Tiny behaviors, which on the surface, don&#8217;t seem like much, but have a positive effect on my mental health&#8230;<\/p>\n\n\n\n<p>Making my bed, cleaning my teeth, having a shower.<\/p>\n\n\n\n<p>By challenging my thoughts, I&#8217;m able to engage in activities that make me feel like a normal, functional human being (the opposite of staying in bed).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Heightened Emotions<\/h3>\n\n\n\n<p>While it may seem counterintuitive at first, opposite action can also be used in situations where we experience any excessive emotion, even seemingly positive ones.<\/p>\n\n\n\n<p>Consider intense joy or excitement that might encourage us to make questionable decisions.<\/p>\n\n\n\n<p>Instead of giving in to our impulses, we can take a step back and think about our actions, ultimately allowing us to enjoy the experience in a mindful and controlled manner.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Use It in Practice<\/h2>\n\n\n\n<ol>\n<li>First, identify your initial impulse or emotion in a difficult situation.<\/li>\n\n\n\n<li>Next, consider how acting on that impulse may not be the best response.<\/li>\n\n\n\n<li>Finally, come up with a more effective and productive way to respond, and actively do the opposite of your initial impulse.<\/li>\n<\/ol>\n\n\n\n<p>Sound simples? It is &#8211; but it&#8217;s definitely not easy.<\/p>\n\n\n\n<p>Often when using this technique, we&#8217;re attempting to reverse years of ingrained behavior and unhelpful mental reactions.<\/p>\n\n\n\n<p>That&#8217;s why there are some activities that can lay the foundation for applying the approach in sticky, real-world situations.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Opposition Action Activites<\/h2>\n\n\n\n<p>There are many activities that can help with cementing this technique and making it second nature:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Meditation<\/h3>\n\n\n\n<p>First, it&#8217;s vital that we have the cognitive awareness to observe and understand our minds.<\/p>\n\n\n\n<p>When we&#8217;re angry, for example, we often don&#8217;t realize until it&#8217;s too late.<\/p>\n\n\n\n<p>Developing a consistent meditation practice helps us to gain adequate psychological distance from our thoughts and emotions, noticing their presence as they arise.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Reflection<\/h3>\n\n\n\n<p><a href=\"https:\/\/bloomsoup.com\/writing-therapy\/\">Writing therapy<\/a> and journaling are the cornerstone of an examined life, and are techniques that can be applied incredibly effectively in this instance.<\/p>\n\n\n\n<p>There are also a number of worksheets that therapists might use with clients to structure their reflective practice.<\/p>\n\n\n\n<p>One example is to make a list of your go-to reactions in different situations, and then consider the opposite action you could take instead.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Observation<\/h3>\n\n\n\n<p>Before attempting to implement any major behavioral changes, simply try to notice opportunities in your daily life where you could apply the approach.<\/p>\n\n\n\n<p>If your partner makes a comment that sends you into a seething rage, simply notice your reaction and subsequent response.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Practice<\/h3>\n\n\n\n<p>Before trying to overhaul every impulse, it&#8217;s prudent to practice opposite action in a safe environment first, such as role-playing with a friend or therapist.<\/p>\n\n\n\n<p>When you&#8217;re comfortable, give it a go for reals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Summary<\/h2>\n\n\n\n<p>Personally, I think opposite action not only helps us with our emotional health, but is also a key determinant of success.<\/p>\n\n\n\n<p>Carefully consider your default reactions and kneejerk responses, and imagine the real-life scenarios which would elicit unwanted and retrospectively embarrassing behavior.<\/p>\n\n\n\n<p>Then put a plan in place for observing these emotions as they arise, before flipping the switch and (like George) acting exactly the opposite.<\/p>\n\n\n\n<p>The results may just surprise you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Opposite Action is a Dialectical Behavioral Therapy (DBT) technique to challenge &#038; change negative thought &#038; behaviors. <\/p>\n<p>Let&#8217;s take a look.<\/p>\n","protected":false},"author":1,"featured_media":7673,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[100],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Opposite Action: Challenge and Change Your Negative Beliefs and Behaviors | Bloomsoup<\/title>\n<meta name=\"description\" content=\"Opposite Action is a Dialectical Behavioral Therapy (DBT) technique to challenge &amp; change negative thought &amp; behaviors. 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