Dialectical Behavior Therapy: Check the Facts

Our emotions are not random - they are triggered by how we interpret events. Sometimes our emotions fit the facts of the situation. Other times, they are fueled by assumptions, past trauma, mind reading, or catastrophic thinking.

When emotions are based on interpretations rather than objective facts, they can become more intense, last longer, and lead to behaviors that do not align with our goals or values.

Check the Facts helps us:

• Slow down emotional reactivity

• Separate facts from interpretations

• Reduce emotion intensity when it doesn't fit the situation

• Respond effectively rather than impulsively

This skill is especially helpful for anxiety, shame, anger, jealousy, and fear.

When to Use This Skill:

• When your emotion feels very intense

• When you notice all-or-nothing thinking

• When you are assuming someone's intentions

• When your reaction feels bigger than the situation

The Steps:

1. Describe the Situation (Just the Facts)

Ask yourself:

• What actually happened?

• What would a camera have recorded?

• What are the observable facts?

Avoid:

• Mind reading

• Assumptions

• Judgments

2. Identify the Emotion

• What emotion am I feeling?

• Rate the intensity (0-100).

• What action urge comes with this emotion? (example: avoid, attack, shut down, over-apologize)

3. Identify Your Interpretation

Ask:

• What story am I telling myself?

• What assumptions am I making?

• What meaning did I attach to this event?

4. Check the Facts

Gently challenge your interpretation:

• What evidence supports my interpretation?

• What evidence does not support it?

• Am I assuming someone's intentions?

• Am I confusing possibility with probability?

• Is there another reasonable explanation?

5. Ask: Does My Emotion Fit the Facts?

• If yes, the emotion fits the facts: Consider problem solving or using distress tolerance skills.

• If no, the emotion does not fit the facts: Consider using Opposite Action to reduce the emotion.

Example:

Situation: My friend didn't respond to my text.

Emotion: Anxiety (80/100)

Interpretation: "They're mad at me."

Facts: They haven't replied in 4 hours. They were at work. No evidence of conflict.

Alternative Explanation: They're busy.

Revised Emotion: Anxiety drops to 40/100.

Important Note: Checking the facts is not about invalidating your feelings. Your emotion always makes sense given your history and nervous system. This skill simply helps determine whether the intensity and action urge are effective for the current situation.