Opposite Action vs Problem Solving Flow Chart

DBT Self Help - Letting Go

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions instead of being managed by them, reduce vulnerability to negative emotions, and build positive emotional experiences.

Problem Solving and Opposite Action are two emotion regulation skills that can help you change your emotions. Opposite Action involves acting opposite to the action urge you get in response to an emotion. Problem solving involves changing a problem event or avoiding the whole thing altogether. But which do you use for a given situation? Don’t worry, there’s a handy (if extensive) flow chart to help you through that decision. It even involves other DBT skills!

Problem Solving and Opposite Action

Pleasant Activities

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Problem Solving

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Check the Facts

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Increasing Positive Emotions

Increasing Positive EmotionsIncreasing positive emotions is crucial to building a life worth living. DBT teaches how to cope with negative...

Opposite to Emotion Action

Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work. It provides skills to help manage emotions...

Reduce Vulnerability with ABC PLEASE

ABC PLEASE is an emotion regulation skill. Emotion Regulation is the Dialectical Behavioral Therapy module that teaches how emotions work....

Additional Resources

Mental Health Resources

We aren't the only mental health resource out there. Check out these books, websites, social media accounts, and more for additional support. Read More

DBT Flashcards

Making DBT skills second nature takes practice. Use these flashcards on their page, download your own to print out, or purchase our pre-made set from our shop. Read More

DBT Encyclopedia

DBT has its own lingo which can be hard to understand for beginners. Visit our homemade DBT Encyclopedia to figure out what a term means. Read More

Mindfulness Exercises

Mindfulness practice is key to DBT. You don't have to meditate in silence everyday, though. Try these Mindfulness exercises to guide you. Read More

Diary Cards

Diary cards help track your emotions, urges, behaviors, and skill use. They help you see patterns. Learn how to use them and get samples. Read More

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