Page 111 - Horizons Manual
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Opposite to Emotion
When you practice the Opposite to Emotion skill you do the opposite of what your emotion tells you to do.
Each emotion has matching behaviors. Using the Opposite to Emotion skill means you do a behavior that does NOT match your emotion.
Emotions are ok. It is important to notice how you feel. You are not trying to change your emotions when you use the Opposite to Emotion skill. You are trying to change your actions.
When you change your actions, you will notice a different emotion. Remember how this worked when you practiced the Build Positive Experiences skill. You can choose an action that will help you feel a certain way.
EXAMPLE: Joan just found out that her favorite TV show is cancelled. She feels angry and sad. Usually when
she feels angry and sad she yells. Joan remembers that she can practice acting opposite to her emotion. Instead of yelling, she takes deep breaths and goes for a walk. This helps. When she gets home from the walk, she feels calm and decides to focus on a different TV show that she likes.
Let’s look at how Joan used Opposite to Emotion:
Emotion Regulation
  Emotion:
Angry and Sad
     Usually Joan would:
Yell
    Joan acted opposite by:
Taking deep breaths Taking a walk
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