15 Easy DBT Opposite Action Group Activities

General Instructions for Therapists

As you guide clients through these Opposite Action activities, the goal is to help them identify when their emotional urges are leading them to act in ways that are unhelpful. By practicing opposite action, clients will learn to do the opposite of what their emotion is telling them to do when that emotional urge is disproportionate or harmful. Encourage clients to evaluate their emotional urges and decide if acting on them will be beneficial or harmful before trying opposite action.

General Instructions for Clients

Today’s activities focus on practicing the Opposite Action skill. The goal is to identify when your emotional urges are leading you to act in unhelpful ways, and to do the opposite of what those urges tell you to do. By practicing opposite action, you can regulate your emotions and respond to situations more effectively.

These exercises will guide you through different ways to practice acting opposite to your emotions, helping you develop greater control over how you respond to emotional situations. After each exercise, we’ll reflect on how it felt and how you might use this skill in daily life.

What is the Opposite Action Skill in DBT?

Opposite Action is a skill in Dialectical Behavior Therapy (DBT) that helps you respond to emotional situations more effectively by acting opposite to your emotional urges. Sometimes, emotions push us to act in ways that aren’t helpful, like avoiding a situation when we feel anxious or lashing out when we’re angry. Opposite action teaches you to do the opposite of what your emotion is telling you to do when that emotional urge is unhelpful or harmful.

This skill helps you break the cycle of acting on unhelpful emotions and encourages more effective, balanced responses to emotional situations.

15 Opposite Action Skill Activities

Activity 1: Acting Opposite to Avoidance

Intro to activity:
This activity helps clients practice acting opposite to the urge to avoid situations when feeling anxious. By facing what they want to avoid, clients reduce the power of anxiety over time.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to avoid. The goal is to face a situation that makes you feel anxious instead of avoiding it.”

Preparation:
The therapist asks clients to think about a recent situation where they wanted to avoid something because of anxiety. Clients are encouraged to identify how their avoidance might have impacted them negatively.

Guidance:
Therapist says: “Think about a time when you felt anxious and wanted to avoid a situation, like a social event or a conversation. Now, imagine what it would be like to face that situation instead. Practice acting opposite to your anxiety by visualizing yourself engaging in the situation, even though it feels uncomfortable. Focus on doing the opposite of what your anxiety is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves facing a situation they normally avoid due to anxiety. The therapist encourages them to explore how acting opposite to their anxiety could reduce avoidance and help them engage more fully.

Observation:
Clients reflect on how they felt after imagining themselves acting opposite to avoidance. Did practicing opposite action help them feel more in control of their anxiety?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to avoid? Did this practice help you see how facing the situation could reduce your anxiety?”

Reflection:
Reflect on how acting opposite to avoidance can help you manage anxiety. In a group, the therapist might ask: “How could practicing this skill help you face situations that make you anxious in the future?”

Activity 2: Acting Opposite to Anger

Intro to activity:
This activity helps clients practice acting opposite to the urge to lash out or be confrontational when feeling angry. By acting calmly and respectfully, clients can de-escalate their anger and respond more effectively.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to lash out when angry. The goal is to practice calm, respectful behavior instead of responding with anger.”

Preparation:
The therapist asks clients to think about a recent situation where they felt angry and wanted to lash out at someone. Clients are encouraged to identify how acting on their anger could have escalated the situation.

Guidance:
Therapist says: “Think about a time when you felt angry and wanted to yell, argue, or be confrontational. Now, imagine what it would be like to act calmly and respectfully instead. Practice acting opposite to your anger by visualizing yourself responding in a way that de-escalates the situation. Focus on doing the opposite of what your anger is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves responding calmly and respectfully in a situation that triggered their anger. The therapist encourages them to explore how acting opposite to their anger could lead to a more peaceful outcome.

Observation:
Clients reflect on how they felt after imagining themselves acting opposite to anger. Did practicing opposite action help them feel more in control of their emotions?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to lash out? Did this practice help you see how staying calm could change the outcome?”

Reflection:
Reflect on how acting opposite to anger can help you manage difficult situations. In a group, the therapist might ask: “How could practicing this skill help you de-escalate conflicts in the future?”

Activity 3: Acting Opposite to Sadness

Intro to activity:
This activity helps clients practice acting opposite to the urge to withdraw or isolate themselves when feeling sad. By reaching out to others or engaging in an activity, clients can reduce the intensity of sadness.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to withdraw when feeling sad. The goal is to engage in a social activity or reach out to others instead of isolating yourself.”

Preparation:
The therapist asks clients to think about a recent time when they felt sad and wanted to isolate themselves. Clients are encouraged to reflect on how withdrawal might have deepened their sadness.

Guidance:
Therapist says: “Think about a time when you felt sad and wanted to withdraw or isolate yourself from others. Now, imagine what it would be like to reach out to someone or engage in an activity instead. Practice acting opposite to your sadness by visualizing yourself reaching out for support or participating in something you enjoy. Focus on doing the opposite of what your sadness is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves reaching out to others or participating in an activity when feeling sad. The therapist encourages them to explore how acting opposite to their sadness could improve their mood.

Observation:
Clients reflect on how they felt after imagining themselves acting opposite to sadness. Did practicing opposite action help them feel more hopeful?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to withdraw? Did this practice help you see how reaching out could reduce your sadness?”

Reflection:
Reflect on how acting opposite to sadness can help you manage your emotions. In a group, the therapist might ask: “How could practicing this skill help you stay connected to others when feeling down?”

Activity 4: Acting Opposite to Fear

Intro to activity:
This activity helps clients practice acting opposite to the urge to avoid situations or freeze in fear. By taking action or confronting the feared situation, clients can reduce the intensity of fear over time.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to avoid or freeze when feeling afraid. The goal is to take action or confront the feared situation instead of avoiding it.”

Preparation:
The therapist asks clients to think about a recent time when they felt fear and wanted to avoid or freeze in response. Clients are encouraged to identify how avoidance might have intensified their fear.

Guidance:
Therapist says: “Think about a time when you felt afraid and wanted to avoid or freeze in response to the situation. Now, imagine what it would be like to take action and confront the situation instead. Practice acting opposite to your fear by visualizing yourself engaging with the situation in a way that reduces avoidance. Focus on doing the opposite of what your fear is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves taking action or confronting a feared situation. The therapist encourages them to explore how acting opposite to fear could help them gain control over the situation.

Observation:
Clients reflect on how they felt after imagining themselves acting opposite to fear. Did practicing opposite action help them feel more courageous?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to avoid or freeze? Did this practice help you see how confronting the situation could reduce your fear?”

Reflection:
Reflect on how acting opposite to fear can help you manage anxiety and phobias. In a group, the therapist might ask: “How could practicing this skill help you face fearful situations with more confidence?”

Activity 5: Acting Opposite to Shame

Intro to activity:
This activity helps clients practice acting opposite to the urge to hide or withdraw when feeling ashamed. By sharing their feelings with someone or engaging in an activity that builds self-esteem, clients can reduce the intensity of shame.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to hide when feeling ashamed. The goal is to share your feelings with someone or engage in a positive activity instead of withdrawing.”

Preparation:
The therapist asks clients to think about a recent time when they felt shame and wanted to hide or withdraw. Clients are encouraged to reflect on how hiding or withdrawing might have deepened their shame.

Guidance:
Therapist says: “Think about a time when you felt ashamed and wanted to hide or withdraw from others. Now, imagine what it would be like to share your feelings with someone you trust or engage in an activity that makes you feel good about yourself. Practice acting opposite to your shame by visualizing yourself opening up or participating in something positive. Focus on doing the opposite of what your shame is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves sharing their feelings or engaging in an activity that builds self-esteem when feeling shame. The therapist encourages them to explore how acting opposite to shame could help them feel more connected and supported.

Observation:
Clients reflect on how they felt after imagining themselves acting opposite to shame. Did practicing opposite action help them feel more open and less isolated?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to hide? Did this practice help you see how sharing your feelings or engaging in a positive activity could reduce your shame?”

Reflection:
Reflect on how acting opposite to shame can help you manage feelings of guilt or embarrassment. In a group, the therapist might ask: “How could practicing this skill help you reduce shame and feel more connected to others?”

Activity 6: Acting Opposite to Guilt

Intro to activity:
This activity helps clients practice acting opposite to the urge to make amends excessively or apologize excessively when feeling guilt. By engaging in self-compassion and accepting responsibility without over-apologizing, clients can manage guilt in a healthier way.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to apologize excessively or make excessive amends when feeling guilty. The goal is to practice self-compassion and take responsibility without going overboard.”

Preparation:
The therapist asks clients to think about a time when they felt guilty and wanted to apologize repeatedly or excessively. Clients are encouraged to reflect on how over-apologizing or excessive amends may not have helped the situation or their guilt.

Guidance:
Therapist says: “Think about a time when you felt guilty and wanted to apologize repeatedly or make excessive amends. Now, imagine what it would be like to take responsibility calmly, without over-apologizing or going overboard. Practice acting opposite to your guilt by visualizing yourself offering a genuine apology or taking responsibility, but also practicing self-compassion. Focus on doing the opposite of what your guilt is pushing you toward.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves accepting responsibility or apologizing once without excessive guilt-driven actions. The therapist encourages them to focus on balancing responsibility with self-compassion.

Observation:
Clients reflect on how they felt after practicing acting opposite to guilt. Did this practice help them reduce the intensity of their guilt?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to the urge to over-apologize or make excessive amends? Did this practice help you see how balancing responsibility and self-compassion can reduce guilt?”

Reflection:
Reflect on how acting opposite to guilt can help you manage feelings of excessive responsibility. In a group, the therapist might ask: “How could practicing this skill help you deal with guilt in a healthier, more balanced way?”

Activity 7: Acting Opposite to Envy

Intro to activity:
This activity helps clients practice acting opposite to the urge to compare themselves negatively to others when feeling envy. By focusing on their own strengths and achievements, clients can reduce feelings of envy and cultivate gratitude.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to compare yourself to others when feeling envy. The goal is to focus on your own strengths and achievements instead of making negative comparisons.”

Preparation:
The therapist asks clients to think about a time when they felt envy and compared themselves negatively to others. Clients are encouraged to reflect on how this comparison deepened their feelings of envy.

Guidance:
Therapist says: “Think about a time when you felt envious and found yourself comparing your situation to others. Now, imagine what it would be like to focus on your own strengths and achievements instead of making comparisons. Practice acting opposite to your envy by visualizing yourself appreciating what you have accomplished, rather than comparing yourself to others. Focus on doing the opposite of what your envy is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves acknowledging their own strengths and achievements when feeling envy. The therapist encourages them to explore how focusing on gratitude and self-appreciation could reduce envy.

Observation:
Clients reflect on how they felt after practicing acting opposite to envy. Did focusing on their own strengths help reduce feelings of comparison?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to the urge to compare yourself to others? Did this practice help you appreciate your own strengths more?”

Reflection:
Reflect on how acting opposite to envy can help you manage feelings of inadequacy or jealousy. In a group, the therapist might ask: “How could practicing this skill help you reduce negative comparisons and cultivate more gratitude?”

Activity 8: Acting Opposite to Impulsivity

Intro to activity:
This activity helps clients practice acting opposite to the urge to act impulsively when feeling overwhelmed or excited. By taking time to think before acting, clients can make more thoughtful decisions.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to act impulsively. The goal is to slow down and think before acting when you feel an impulse to make a quick decision.”

Preparation:
The therapist asks clients to think about a time when they felt the urge to act impulsively, such as making a quick purchase or saying something without thinking. Clients are encouraged to reflect on how acting impulsively impacted them.

Guidance:
Therapist says: “Think about a time when you felt the urge to act quickly or impulsively. Now, imagine what it would be like to slow down and think before acting. Practice acting opposite to your impulsivity by visualizing yourself taking a moment to pause and consider the consequences before making a decision. Focus on doing the opposite of what your impulse is pushing you to do.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves pausing and thinking before acting on an impulse. The therapist encourages them to explore how slowing down and considering the consequences could help them make better decisions.

Observation:
Clients reflect on how they felt after practicing acting opposite to impulsivity. Did this practice help them feel more in control of their decision-making?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to act impulsively? Did this practice help you see how slowing down could lead to more thoughtful decisions?”

Reflection:
Reflect on how acting opposite to impulsivity can help you manage quick decisions that may lead to regret. In a group, the therapist might ask: “How could practicing this skill help you make more deliberate and thoughtful choices in the future?”

Activity 9: Acting Opposite to Disappointment

Intro to activity:
This activity helps clients practice acting opposite to the urge to give up or stop trying when feeling disappointed. By persevering and continuing to work toward a goal, clients can reduce feelings of disappointment and increase resilience.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to give up when feeling disappointed. The goal is to continue working toward your goal or finding a new solution instead of quitting.”

Preparation:
The therapist asks clients to think about a time when they felt disappointed and wanted to give up on a goal or stop trying. Clients are encouraged to reflect on how giving up might have deepened their feelings of disappointment.

Guidance:
Therapist says: “Think about a time when you felt disappointed and wanted to give up on something important to you. Now, imagine what it would be like to continue working toward your goal or to find a new solution. Practice acting opposite to your disappointment by visualizing yourself persevering, even when things feel difficult. Focus on doing the opposite of what your disappointment is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves persevering or finding new solutions when feeling disappointed. The therapist encourages them to explore how persistence could help reduce disappointment and lead to success.

Observation:
Clients reflect on how they felt after practicing acting opposite to disappointment. Did this practice help them feel more hopeful and motivated?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to give up? Did this practice help you see how perseverance could reduce disappointment?”

Reflection:
Reflect on how acting opposite to disappointment can help you manage setbacks and continue working toward your goals. In a group, the therapist might ask: “How could practicing this skill help you stay motivated and resilient when faced with challenges?”

Activity 10: Acting Opposite to Frustration

Intro to activity:
This activity helps clients practice acting opposite to the urge to complain or give up when feeling frustrated. By taking a step back and looking for solutions, clients can reduce frustration and work through problems more effectively.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to complain or give up when feeling frustrated. The goal is to focus on problem-solving and finding solutions instead of reacting with frustration.”

Preparation:
The therapist asks clients to think about a recent time when they felt frustrated and wanted to complain or quit. Clients are encouraged to reflect on how reacting with frustration might have increased their feelings of helplessness.

Guidance:
Therapist says: “Think about a time when you felt frustrated and wanted to complain or stop trying. Now, imagine what it would be like to focus on problem-solving and finding solutions instead. Practice acting opposite to your frustration by visualizing yourself calmly looking for answers, even when things feel difficult. Focus on doing the opposite of what your frustration is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves looking for solutions instead of reacting with frustration. The therapist encourages them to explore how acting opposite to frustration could help them feel more empowered and in control.

Observation:
Clients reflect on how they felt after practicing acting opposite to frustration. Did focusing on solutions help them feel less frustrated and more in control?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to complain or give up? Did this practice help you see how problem-solving could reduce frustration?”

Reflection:
Reflect on how acting opposite to frustration can help you manage difficult situations. In a group, the therapist might ask: “How could practicing this skill help you feel more empowered and capable when facing frustrating situations?”

Activity 11: Acting Opposite to Self-Criticism

Intro to activity:
This activity helps clients practice acting opposite to the urge to criticize or speak negatively about themselves. By practicing self-compassion and positive self-talk, clients can reduce feelings of inadequacy and build self-esteem.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to criticize yourself. The goal is to practice self-compassion and use positive self-talk instead of being overly critical.”

Preparation:
The therapist asks clients to think about a recent time when they were hard on themselves or engaged in negative self-talk. Clients are encouraged to reflect on how self-criticism affected their self-esteem and emotional state.

Guidance:
Therapist says: “Think about a time when you felt the urge to criticize yourself, either for making a mistake or not meeting your own expectations. Now, imagine what it would be like to practice self-compassion and offer yourself words of encouragement instead. Practice acting opposite to your self-criticism by visualizing yourself using positive self-talk, such as ‘I’m doing my best,’ or ‘It’s okay to make mistakes.’ Focus on doing the opposite of what your self-criticism is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves responding to self-criticism with self-compassion and positive affirmations. The therapist encourages them to focus on being kind to themselves.

Observation:
Clients reflect on how they felt after practicing acting opposite to self-criticism. Did practicing self-compassion help them feel more positive and accepting of themselves?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to criticize yourself? Did this practice help you see how positive self-talk can improve your self-esteem?”

Reflection:
Reflect on how acting opposite to self-criticism can help you build self-esteem and manage feelings of inadequacy. In a group, the therapist might ask: “How could practicing this skill help you be kinder to yourself in challenging moments?”

Activity 12: Acting Opposite to Hopelessness

Intro to activity:
This activity helps clients practice acting opposite to the urge to give up hope or stop trying when feeling hopeless. By setting small, achievable goals and taking action, clients can reduce hopelessness and build confidence.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to give up when feeling hopeless. The goal is to set small, achievable goals and take action, even when things seem difficult.”

Preparation:
The therapist asks clients to think about a time when they felt hopeless and wanted to stop trying. Clients are encouraged to reflect on how giving up might have worsened their feelings of hopelessness.

Guidance:
Therapist says: “Think about a time when you felt hopeless and wanted to give up. Now, imagine what it would be like to set a small, achievable goal and take action, even though it feels hard. Practice acting opposite to your hopelessness by visualizing yourself working toward that goal, one step at a time. Focus on doing the opposite of what your hopelessness is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves setting and working toward a small goal when feeling hopeless. The therapist encourages them to explore how taking action could reduce their sense of hopelessness.

Observation:
Clients reflect on how they felt after practicing acting opposite to hopelessness. Did setting small goals and taking action help them feel more hopeful?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to give up? Did this practice help you see how taking small steps can reduce hopelessness?”

Reflection:
Reflect on how acting opposite to hopelessness can help you build confidence and regain a sense of control. In a group, the therapist might ask: “How could practicing this skill help you stay motivated and take action, even when things feel difficult?”

Activity 13: Acting Opposite to Procrastination

Intro to activity:
This activity helps clients practice acting opposite to the urge to procrastinate when feeling overwhelmed. By starting with small, manageable tasks, clients can reduce procrastination and build momentum.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to procrastinate. The goal is to start with small, manageable tasks instead of avoiding the work.”

Preparation:
The therapist asks clients to think about a recent time when they procrastinated because they felt overwhelmed or unsure where to start. Clients are encouraged to reflect on how procrastination affected their stress levels.

Guidance:
Therapist says: “Think about a time when you felt the urge to procrastinate because a task felt overwhelming. Now, imagine what it would be like to start with a small, manageable part of the task instead of avoiding it. Practice acting opposite to your procrastination by visualizing yourself taking the first step, no matter how small. Focus on doing the opposite of what your procrastination is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves starting with a small task when they feel the urge to procrastinate. The therapist encourages them to explore how breaking tasks into smaller steps could help them overcome procrastination.

Observation:
Clients reflect on how they felt after practicing acting opposite to procrastination. Did starting small help them feel more capable of tackling larger tasks?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to procrastinate? Did this practice help you see how breaking tasks down can reduce overwhelm?”

Reflection:
Reflect on how acting opposite to procrastination can help you manage large tasks and reduce stress. In a group, the therapist might ask: “How could practicing this skill help you take action and avoid feeling stuck when facing overwhelming tasks?”

Activity 14: Acting Opposite to Resentment

Intro to activity:
This activity helps clients practice acting opposite to the urge to hold onto resentment or grudges. By practicing forgiveness or letting go of grudges, clients can reduce feelings of bitterness and improve relationships.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to hold onto resentment. The goal is to practice forgiveness or letting go of grudges instead of staying bitter.”

Preparation:
The therapist asks clients to think about a time when they felt resentment toward someone and wanted to hold onto that grudge. Clients are encouraged to reflect on how holding onto resentment impacted their emotional well-being.

Guidance:
Therapist says: “Think about a time when you felt resentment toward someone and wanted to hold onto that grudge. Now, imagine what it would be like to let go of that resentment or practice forgiveness. Practice acting opposite to your resentment by visualizing yourself releasing the bitterness and focusing on moving forward. Focus on doing the opposite of what your resentment is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves letting go of resentment or offering forgiveness. The therapist encourages them to explore how releasing grudges could improve their emotional state and relationships.

Observation:
Clients reflect on how they felt after practicing acting opposite to resentment. Did this practice help them feel more at peace and less weighed down by grudges?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to hold onto resentment? Did this practice help you see how letting go could improve your well-being?”

Reflection:
Reflect on how acting opposite to resentment can help you improve your relationships and emotional health. In a group, the therapist might ask: “How could practicing this skill help you feel less burdened by negative emotions and focus on healing?”

Activity 15: Acting Opposite to Perfectionism

Intro to activity:
This activity helps clients practice acting opposite to the urge to strive for perfection or hold themselves to unrealistic standards. By accepting imperfections and focusing on progress, clients can reduce anxiety and improve self-acceptance.

How to practice this activity:

Prompt:
“We’re going to focus on acting opposite to the urge to strive for perfection. The goal is to accept imperfections and focus on progress instead of holding yourself to unrealistic standards.”

Preparation:
The therapist asks clients to think about a recent time when they felt pressure to be perfect or meet unrealistic expectations. Clients are encouraged to reflect on how perfectionism increased their stress or anxiety.

Guidance:
Therapist says: “Think about a time when you felt pressure to be perfect or meet unrealistic expectations. Now, imagine what it would be like to accept imperfections and focus on making progress instead. Practice acting opposite to your perfectionism by visualizing yourself embracing mistakes as part of learning and growth. Focus on doing the opposite of what your perfectionism is telling you.”

Experience:
Clients spend 5-10 minutes practicing opposite action by imagining themselves accepting imperfections and focusing on progress when they feel pressure to be perfect. The therapist encourages them to explore how letting go of perfectionism could reduce stress and improve their well-being.

Observation:
Clients reflect on how they felt after practicing acting opposite to perfectionism. Did accepting imperfections help them feel less anxious and more at ease?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine acting opposite to your urge to be perfect? Did this practice help you see how focusing on progress could reduce stress?”

Reflection:
Reflect on how acting opposite to perfectionism can help you manage anxiety and improve self-acceptance. In a group, the therapist might ask: “How could practicing this skill help you embrace imperfections and focus on growth instead of perfection?”