Guided ManoYatra tool

Taking an Opposite Action

Opposite action is a DBT skill in which you first check whether an emotion's urge fits the facts, and if it does not, deliberately act against it — approaching what fear says to avoid, or engaging where shame says to hide.

Relationships10 minMAXtext or voice

How it works

The check comes first and it is not a formality: some urges fit the facts, and those should be followed. Where the urge does not fit, acting against it fully — not half-heartedly — is what shifts the emotion. Half measures tend to confirm the original urge instead.

Grounded in

DBT opposite action, Marsha Linehan.

Continue in the app

Try Taking an Opposite Action

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General wellness, not medical care

ManoYatra is a general wellness product. It is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It is not a substitute for professional care.

If you or someone you know is in crisis, please reach out now

If you're in crisis, please reach out to iCall at +91 91529 87821, Tele-MANAS at 14416, or KIRAN at 1800-599-0019. In an emergency, call 112.

Tele-MANAS · 24×7, free, multiple languages14416 KIRAN Mental Health Helpline · 24×71800-599-0019 iCall Psychosocial Helpline+91 91529 87821 Vandrevala Foundation · 24×71860-2662-345 National Emergency112

ManoYatra is a general-wellness and self-reflection companion, not a medical or diagnostic service. We do not make clinical diagnoses, prescribe treatment, or replace a licensed professional. In a crisis, please reach professional human help.