Using Opposite Action to Prevent Alcohol Relapse

The Power of Doing the Opposite

In a classic Seinfeld episode called "The Opposite," George Costanza—single, unemployed, and living with his parents—decides to do the opposite of his usual instincts. The result? He lands a girlfriend, a job, and his own apartment. While exaggerated for comedy, this illustrates a powerful truth: changing our actions can dramatically change our lives. This principle forms the basis of "opposite action," a technique that can help prevent alcohol relapse.

Recovering from alcohol use disorder (AUD) is like steering a boat through unpredictable waters. Relapses can feel like challenging swells that threaten to throw you off course. But what if you had tools to deliberately change direction and steer against the current? Opposite action, a skill from dialectical behavior therapy (DBT), acts as that crucial rudder, helping you navigate away from temptation and toward sustained recovery.

Understanding Relapse: A Rehearsal for Success

Relapse means returning to a previous behavior. In alcohol recovery, it refers to drinking again after a period of cutting back or abstaining. Many view relapse as failure, but it's actually a rehearsal for success and a common part of the recovery process. Why? Because alcohol dependence creates neurological changes in the brain. Alcohol hijacks serotonin and dopamine—our "feel-good" hormones—providing temporary calm and pleasure while creating a cycle of dependency. When we stop drinking, cravings and triggers can pull us back, leading to relapse. Understanding this helps us approach prevention with compassion and strategy.

Opposite Action: A Core DBT Skill

Opposite action is a technique from dialectical behavior therapy (DBT), a form of talk therapy that builds acceptance and self-awareness to change thoughts and behaviors. Specifically, it's used for emotional regulation. The skill helps us evaluate whether an emotional response makes sense and encourages acting against emotions when they lead to harmful behaviors.

Emotions often trigger automatic responses: anger might make us attack, shame might make us withdraw. Sometimes these actions are appropriate, but often they're not. Opposite action teaches us to recognize when an emotion-driven behavior isn't helpful and to do the opposite instead. With practice, this rewires our brain, creating healthier behavior patterns over time.

Identifying Your Relapse Triggers

Before using opposite action, we need to identify what triggers our urges to drink. Common triggers include:

• Feelings: Strong emotions like stress, anxiety, or depression
• People and places: Social anxiety, peer pressure, or environments associated with drinking
• Objects or moments: Seeing alcohol, important dates, or memories

Personal triggers vary, so reflecting on your history and patterns is essential. For example, if a loved one's passing previously triggered drinking, their anniversary or reminders of them might still be triggers today.

Four Steps to Implement Opposite Action

1. Acknowledge the Urge

Recognize cravings for alcohol and the emotions or situations driving them. Tracking your consumption, feelings, and circumstances can reveal patterns. For instance, if you notice drinking increases after stressful workdays or with certain friends, you've identified key triggers.

2. Identify the Opposite Action

Determine what action opposes your emotional urge. If stress makes you want to drink, the opposite action might be avoiding alcohol or choosing a non-alcoholic alternative like club soda. If emotions tell you to skip a support group meeting, the opposite action is going anyway.

3. Carry Out the Opposite Action

Put your plan into motion. This step can be challenging, so arm yourself with coping strategies: healthy distractions, alcohol-free drinks, mindfulness techniques, and leaning on your support network.

4. Reinforce the New Behavior

Reward yourself for choosing the opposite action. Since alcohol hijacks the brain's reward system, consciously reinforcing positive behaviors helps rewire it. Celebrate small wins—treat yourself to a good book or a special coffee—to build new neural pathways.

Long-Term Benefits of Opposite Action

• Reduced relapse risk: Building resilience against triggers
• Improved health: Better emotional regulation and physical well-being
• Positive lifestyle changes: More time and energy for hobbies and relationships
• Increased confidence: Greater ability to handle difficult situations
• Versatile tool: Applicable to various emotions and behaviors beyond recovery

Supportive Tools and Resources

Recovery benefits from a comprehensive approach. Consider these supports:

• Professional support: DBT, cognitive behavioral therapy (CBT), group therapy, or peer support programs
• Self-help tools: Mobile apps like Quitemate, online resources, and DBT worksheets
• Supportive environment: Involve family and friends; join community or online support groups

Beyond Opposite Action: Other DBT Components

DBT offers additional skills that support recovery:

• Mindfulness: Practices like meditation and deep breathing to stay present
• Distress tolerance: Skills to navigate crises (e.g., TIPP technique, distraction)
• Emotional regulation: Additional strategies like self-soothing and checking facts
• Interpersonal effectiveness: Communication tools (DEARMAN, GIVE, FAST) for better relationships

Flipping the Script on Relapse

Opposite action may seem simple, but it's a powerful way to replace destructive behaviors with positive ones. By adding this and other DBT skills to your toolkit, you equip yourself to maintain recovery and build a healthier, alcohol-free life. So next time temptation knocks, remember: sometimes the best action is the opposite action.