Black Sun

    Check the Facts

    Cognitive Skills

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    5.0

    Check the Facts

    Check the Facts is a Dialectical Behavior Therapy (DBT) emotion regulation skill that helps you determine whether your emotional response fits the actual situation. Often, our emotions respond to our interpretations rather than objective reality—and those interpretations may be inaccurate.

    This skill doesn't invalidate your feelings. Instead, it helps you understand them better. Sometimes checking the facts confirms your emotion is justified; other times, it reveals that your reaction is based on assumptions or old patterns rather than current reality.

    How to Check the Facts

    Step 1: Name the emotion

    •What exactly am I feeling?

    Step 2: Identify the prompting event

    •What triggered this emotion?
    •Describe ONLY the facts—what a camera would capture

    Step 3: Notice your interpretations

    •What am I assuming or adding to the facts?
    •Am I mind-reading? Catastrophizing?

    Step 4: Consider other interpretations

    •What are other possible explanations?
    •What would a neutral observer think?

    Step 5: Ask if the emotion fits the facts

    •Does my emotional intensity match the situation?
    •Is there a real threat, or am I reacting to assumptions?

    Example: Checking the Facts

    Situation: Friend didn't text back Emotion: Hurt, rejected (intensity 7/10)

    Interpretation: "She's mad at me. I said something wrong. She doesn't want to be friends anymore."

    Just the facts: She hasn't responded to my text from 3 hours ago.

    Other interpretations:

    •She's busy at work
    •Her phone died
    •She's in a meeting
    •She'll respond later

    Does emotion fit facts? The facts don't support rejection. Intensity can decrease.

    When to check the facts:

    •When emotions feel very intense
    •Before acting on strong emotions
    •When you notice "always" or "never" thinking
    •When assuming you know what others think
    •When your reaction surprises you
    •Before difficult conversations

    Important reminders:

    •This isn't about dismissing emotions
    •Sometimes checking facts CONFIRMS the emotion fits
    •The goal is accuracy, not positivity
    •Interpretations feel like facts—question them anyway
    •Practice with smaller situations first
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