#15: Check the Facts

In Episode 15 of The Skillful Podcast, Marielle and Ed discuss checking the facts. When you have a painful emotion that you want to change, using the DBT skill called Check the Facts can be very helpful. Sometimes strong, painful emotions aren't a reaction to what has actually happened but are based on beliefs, interpretations, and assumptions about what has happened. Use this skill to help you change emotions YOU want to change - not emotions other people in your life want you to change.

Show Highlights: 

• Emotions might not be based on facts
• Sometimes just checking the facts can bring down a painful emotion quickly
• Start by naming the specific emotion that you want to change
• What event brought on the emotion?
• Be non-judgmental when describing what prompted the emotion
• Name your interpretations, judgments, assumptions, and thoughts about the prompting event
• Identify the stories your mind is telling you
• Ask yourself what you're scared of 
• Imagine the worst-case scenario and think about how you would cope
• Often painful emotions are based on assuming a threat and minimizing our ability to cope
• Assess whether the intensity of your emotion fits the facts
• Assess whether how long your emotion is lasting fits the facts
• Remind yourself that you have the capacity to get through very painful things
• Sometimes the emotion fits the facts but acting on it isn't effective

Links & Resources

To learn more about DBT and therapy in general, read our blog

DBT Skills Training Handouts and Worksheets, Second Edition

Ask Us a Question!

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Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.