Check the Facts (DBT Emotion Regulation)
You can have a real emotion and still be reacting to a story your mind filled in.
DBT "Check the Facts" helps you separate:
- what you observed (facts),
- from what you assumed (interpretations),
so you can see whether your emotion (and its intensity) fits the facts—and choose the next skill.
DBT teaches this inside Emotion Regulation, the module about how emotions work and how to manage emotions instead of being managed by them.
When to use this skill
Use Check the Facts when:
- you feel very upset,
- you notice "black-and-white" thinking ("always," "never," "they hate me"),
- or you want to know: Do I need to change the emotion, or change the situation?
Step-by-step: Check the Facts (6 questions)
Step 1: What emotion do you want to change?
Fill in:
- Emotion: ________
- Intensity (0–10): ________
Tip: If you're unsure, use your emotion wheel or pick a best-guess word ("maybe fear").
Step 2: What is the prompting event?
This means: What happened right before the emotion showed up?
Write it as facts only:
- Who did what?
- When/where?
- What did you see/hear/read?
Example (facts):
"I expected a call Wednesday and I didn't get one."
(Not facts):
"She never cares about me."
Step 3: Describe what you observed with your senses
List only what your senses could capture:
- saw: ________
- heard: ________
- read: ________
- body cues: ________
This step reduces "memory warp" and emotional reasoning (treating feelings as facts).
Step 4: What are my interpretations, thoughts, and assumptions?
Now write the story your brain added:
- "I'm thinking: ________"
- "I'm assuming: ________"
- "I'm telling myself it means: ________"
Quick check for black-and-white thinking
Circle any words like: always / never / everyone / no one / ruined / hopeless.
Those are clues you may be in interpretation-land.
Step 5: What are other interpretations?
Your goal is not to "be positive." Your goal is to be accurate.
Ask:
- "What's another possible reason this happened?"
- "What would I tell a friend if this happened to them?"
- "What else could be true at the same time?"
Example alternatives:
- "She forgot."
- "She's overwhelmed."
- "Something came up."
- "She cares but isn't consistent."
Step 6: Am I assuming a threat? What's the catastrophe?
This is the "fear math" step.
6A) Label the threat
"The threat I'm imagining is: ________"
6B) How likely is it (0–100%)?
- "Likelihood: ____%"
- "Evidence for: ____"
- "Evidence against: ____"
6C) What is the catastrophe I'm predicting?
"The worst-case story is: ________"
Then add coping:
"If the worst happened, how would I cope well?" (name 2 supports + 1 action)
Now ask the main question
Does my emotion (and its intensity) fit the facts?
DBT often recommends checking with Wise Mind: the balanced place between Emotion Mind and Reason Mind.
Choose one:
- Yes, it fits the facts.
→ Use Problem Solving (change the situation) or Interpersonal Skills (if it's a people problem). - No, it doesn't fit the facts (or it's too intense).
→ Use Opposite Action or another emotion regulation skill to shift the emotion. - I'm not sure.
→ Re-check Step 2–5 and pick the most likely facts.
Helpful reference: When emotions fit the facts
These are common DBT "fit the facts" patterns (examples are simplified):
- Guilt fits when your behavior violates your values.
- Anger fits when a goal is blocked, someone is harmed/threatened, or an important boundary is violated.
- Envy fits when someone has something you want/need.
- Love fits when attachment/connection improves quality of life or supports valued goals.
- Fear fits when there is a real threat to safety/health/well-being.
- Disgust fits when something could contaminate/poison you or violates strong boundaries in a protective way.
- Jealousy fits when something important to you feels at risk of being lost.
- Sadness fits when there is a real loss or reality isn't what you hoped for.
Intensity is influenced by
- how likely the feared/desired outcome is,
- how important it is,
- and how effective the emotion is in your life right now.