“Fake it till you make it” DBT Tools for Acting Opposite


United States Department of Homeland Security

Key Points

  1. Every emotion has an urge associated with it.
  2. Ineffective urges make an emotion more intense and a problem even worse.
  3. Effective urges stabilize emotions and resolve or deescalate the issue at hand.
  4. Intense emotions cause problematic urges. Problematic urges cause intense emotions. The way out is to act opposite.
  5. Acting opposite never feels natural, that’s why it’s an act.
  6. We can do this with words, behaviors, imagery, posture, or temperature.

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“Fake it till you make it” DBT Tools for Acting Opposite

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