DBT Skill: How to Check the Facts

Module: Emotion Regulation

DBT Worksheet:
Emotion Regulation Worksheet 5 – How to Check the Facts

In order to learn how to check the facts, covered in DBT Group: Week Four. I thought it might help to give some guidelines, based on the Worksheet, for those who don’t have access to the Worksheets.

Since the copyright of the content belongs to Marsha M. Linehan, and cannot be reprinted without permission, I’ll be paraphrasing what’s on the Worksheet.

To actually see and use the Worksheet you will need the DBT Skills Training Handouts and Worksheets book.

I’ll do my best to give as close a guideline to the Worksheet as possible.

  1. Name the Emotion
    What emotion are you looking to change or problem solve?
  2. What happened that brought up the emotion?
    Describe the situation that brought up the emotion. What is it about the situation that troubles you?

Stop…and Check the Facts
Here’s the first point where you’re going to check the facts. When describing the situation are there any interpretations, assumptions, or judgments in the description? Are you using the words ‘always’ or ‘never’?
Rewrite the description without the extremes and just the facts.

3. If there are any interpretations and assumptions, what are they?

Stop…and Check the Facts
Is it possible there are other interpretations to the situation?
Rewrite your interpretation again with the facts that there could be other reason or interpretations of the situation.

4. Are there any threats concerning you regarding the outcome of this situation?

Stop…and Check the Facts.
Is it possible there could be other outcomes to this situation? Do you have certain expectations to the outcome?
Rewrite the other probable outcomes to the situation. Are your expectations realistic?

5. What is the worst case scenario you can think of?

Stop…and Check the Facts.
Describe your worst case scenario for this situation, and what can you do to prepare for this.

Finally, go over all the facts, and check, does the emotion fit the situation? Does the intensity?

Whatever the situation and emotion, you can stop and check the facts as often as you need to. Stripping away the assumptions, interpretations, and expectations, and working with just the facts allows the emotion to be stripped of all the additional baggage to manage the situation and the emotion more effectively.

That’s it for checking the facts!

Bye for now!

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