Emotion regulation
Do the opposite small thing
Notice what the emotion is pushing you to do, then choose one small opposite action that is safer or kinder.Choose how to use thisLoading audio controls.
Name the emotion urge
Write what the feeling is pushing you to do, then press Continue.
Voice guide
First, name what the feeling is pushing you to do. Hide, argue, give up, send the message, stay in bed, use, or isolate. Write the push, then press Continue.
Evidence basis
Opposite action is a DBT-informed emotion regulation skill. When an emotion urge is making things worse or less safe, a small opposite action can interrupt the loop. This guide keeps it modest and practical, not forced positivity.