Check the Facts – Emotion Regulation DBT Tool

Check the Facts Skill

Definition

Check the Facts is the skill of evaluating whether your emotional reactions fit the actual situation.
It involves comparing your interpretation of events with objective reality to help regulate intense emotions.

Purpose

Used to:

  • Reduce unnecessary emotional suffering.
  • Align emotions with reality.
  • Prevent impulsive or destructive behavior based on assumptions.
  • Cultivate balanced thinking.

When to Use

Use this skill when:

  • Your emotions feel overwhelming or confusing.
  • You’re about to act on strong urges.
  • You suspect you might be jumping to conclusions.
  • You want to respond more effectively.

When Not to Use

Avoid using if:

  • You’re in immediate danger (use crisis skills first).
  • You are deliberately ignoring evidence (be willing to be honest).
  • You’re using it to invalidate legitimate feelings without reflection.

How-To

  1. Identify the Emotion:

    • Name the emotion you feel.

  2. Describe the Situation:

    • Stick to observable facts.

  3. Check for Interpretation:

    • What are you telling yourself about the situation?

  4. Identify Facts:

    • What evidence supports your thoughts?
    • What evidence does not support your thoughts?

  5. Ask:

    • Is this emotion justified by the facts?
    • Does the intensity of the emotion fit the facts?

  6. Change or Act:

    • If facts do not justify the emotion, consider changing thoughts or using Opposite Action.

Tips & Variations

  • Write down your interpretations vs. facts in two columns.
  • Ask a trusted person for an outside perspective.
  • Use mindfulness to observe interpretations without judgment.
  • Revisit the situation later—facts often become clearer with time.

Example

Alex felt angry when a friend didn’t text back.

  • Emotion: Anger
  • Interpretation: “She doesn’t care about me.”
  • Facts: She was sick last week. She often takes time to respond.
  • Check: No evidence she is ignoring me intentionally.
  • Action: Decided to wait before assuming rejection.

Inventor / Origin

Developed by Marsha Linehan, PhD as part of DBT emotion regulation.
Related to principles in Cognitive Behavioral Therapy (CBT).

Related Skills

  • Opposite Action
  • Observe
  • Describe
  • Mindfulness of Thoughts

Limitations

May not be effective if:

  • You’re unwilling to look at evidence honestly.
  • You use it to dismiss all feelings rather than regulate them.
  • You cannot access enough information to check your assumptions.

Evidence Base

Research shows:

  • Fact-checking interpretations can reduce anxiety and depression.
  • Reappraising situations improves emotional resilience.
  • Practicing this skill regularly strengthens cognitive flexibility.

Further Reading

  • DBT Skills Training Manual by Marsha Linehan
  • Mind Over Mood by Greenberger & Padesky
  • DBT Skills Handouts

References

  • Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. New York: Guilford Press.
  • Greenberger, D., & Padesky, C. (2016). Mind Over Mood. Guilford Press.
  • Beck, A.T. (1979). Cognitive Therapy of Depression. Guilford Press.

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