Coping Skills: Opposite Action
This blog is number 3 of 4 in a series about types of coping skills. The skill of opposite action is a simple concept, but implementing it can be quite difficult, especially when you’re experiencing a strong emotion or feel stuck in a thought spiral. Think of it like trying to find the perfect temperature of water, if it is too hot, you need colder water to balance it out. Learning to balance your own emotions is a powerful skill for your toolbox; keep reading to learn how!
If you’ve ever experienced a thought spiral or strong emotion (which you have), you may have felt consumed by it, maybe even stuck sometimes. Imagine you’re lying in bed, thinking about how tired you feel and dreading all the obligations you have today. Maybe you’ve been comparing yourself to others via social media and are experiencing extreme anxiety as a result. Maybe you’re so angry at your partner that you can’t focus on anything other than the rage you’re experiencing.
The end result in these scenarios is that you either do nothing and continue to feel miserable (sound familiar?) OR you implement the opposite action and take back control over your thoughts and emotions. You may be thinking that this sounds really challenging but stay with me! Sometimes the best thing you can do for yourself when you’re feeling stuck is simply get up and do something different! Stand up. Put down your phone or remote. Turn on some music. Move your body and sway to the beat.
If you’re angry, walk away from the situation and take a few deep breaths so that your thoughts are clearer. If you are feeling depressed, call a friend that makes you smile or engage in an activity that requires effort. If you are feeling anxious, make a list or listen to an ambient playlist. If you aren’t interested in any of these suggestions, then find what works for you! Implementing the opposite action of your heated emotions helps to cool them down. Practicing these skills when you’re calm can help you remember when you really need them; strive for progress, not perfection!
(Please note, this post is not intended to minimize the symptoms of diagnosable disorders. Some symptoms do cause clinically significant distress and working with a mental health professional is warranted in learning to implement coping skills like these.)