Mastering Emotion Regulations

Opposite action is a powerful emotion regulation technique that involves intentionally acting in ways contrary to what your emotions are urging you to do. The resource explains that opposite action helps you become “the boss of your feelings” rather than letting them control you. It involves recognizing your emotion, understanding the associated action urge, and then deliberately choosing to do the opposite behavior. For example, if you’re feeling angry and want to yell, you would instead speak kindly. The resource emphasizes doing opposite action “all the way” – including changing your thoughts, words, facial expressions, tone of voice and posture. It provides a template for readers to identify their common stressful emotions, typical reactions, and potential opposite actions to practice.