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What is the “Check the Facts” Skill with DBT?

What is the “Check the Facts” Skill with DBT?

 

Ever been caught in a moment where your emotions seemed to hijack your entire reality? Maybe your heart raced over a simple text, or anger flared after an offhand comment. In those moments, our emotions can feel incredibly real, but that doesn’t always mean they’re accurate. This is where Dialectical Behavior Therapy (DBT) comes in, offering a practical, evidence-based tool known as the “Check the Facts” skill. It’s designed to help us hit pause, challenge our assumptions, and align our emotional reactions with what’s actually happening.

The “Check the Facts” skill is one of the most accessible yet powerful strategies within DBT’s emotion regulation toolkit. It teaches us to slow down and ask: Are my feelings based on the facts, or on the story I’ve created around the facts? Whether you’re a Social Worker, a therapist, or someone just trying to better manage emotional swings, this technique helps reframe unhelpful thoughts and restore a sense of control. When emotions take over, truth becomes your anchor, and “Check the Facts” is the method for getting there.

In this blog post, we’ll explore what the “Check the Facts” skill with DBT really means, how it works, and why it’s so essential for both clients and clinicians.

Did you know? Agents of Change Continuing Education offers Unlimited Access to 150+ ASWB and NBCC-approved CE courses for one low annual fee to meet your state’s requirements for Continuing Education credits and level up your career.

We’ve helped tens of thousands of Social Workers, Counselors, and Mental Health Professionals with Continuing Education, learn more here about Agents of Change and claim your 5 free CEUs.

1) What Is the “Check the Facts” Skill?

The “Check the Facts” skill is a core technique in DBT (Dialectical Behavior Therapy) that helps individuals evaluate whether their emotional responses align with the actual facts of a situation. It’s used to reduce emotional suffering, prevent reactive behaviors, and increase mental clarity. At its heart, this skill encourages a simple but transformative question: Does my emotion fit the reality I’m in, or is it based on an interpretation or assumption?

DBT therapy session

It might sound basic, but when practiced regularly, “Check the Facts” can reshape how we experience and express emotions in everyday life. Let’s break it down even further.

Understanding Emotional Mismatches

One of the main reasons people struggle emotionally is that their feelings don’t always line up with what’s really happening. That’s not a flaw—it’s how the human brain works. Our thoughts, beliefs, and past experiences can color the way we see events. Sometimes, we respond to imagined threats, misread cues, or act based on fears instead of facts.

For instance:

  • Feeling embarrassed after speaking in a meeting because you assume people were judging you.

  • Getting angry with a friend who didn’t text back because you believe they’re ignoring you.

In both examples, the emotional response comes from interpretation, not confirmed reality.

The Goal of “Check the Facts”

The purpose of this skill isn’t to eliminate emotions. It’s to make sure those emotions make sense based on what’s actually happening. That way, you can respond in a way that’s grounded, not reactionary.

When your emotion fits the facts, DBT encourages you to act on it effectively. But if the emotion doesn’t match reality, you might choose to adjust your response—either mentally, behaviorally, or both.

In short, the goal is:

  • Reduce unnecessary emotional suffering.

  • Build confidence in your emotional responses.

  • Improve interpersonal communication and self-awareness.

Where It Fits in DBT

“Check the Facts” belongs to the Emotion Regulation module of DBT. This module is designed to help people:

  • Understand their emotions.

  • Reduce vulnerability to emotional mind states.

  • Change emotional responses that are intense or unhelpful.

It’s often taught alongside skills like Opposite Action, Accumulate Positive Emotions, and Cope Ahead. While each skill offers a unique angle, “Check the Facts” is usually one of the first taught because it lays the foundation for emotional clarity.

Who Can Benefit from It?

Although DBT was originally developed for individuals with borderline personality disorder and suicidal behaviors, the “Check the Facts” skill is now widely used by people with:

  • Anxiety

  • Depression

  • PTSD

  • Chronic stress

  • Interpersonal challenges

Mental health professionals, especially Social Workers and therapists, frequently teach this skill in one-on-one or group settings. It’s also a valuable self-help tool that can be practiced outside of therapy.

The Science Behind It

At its core, “Check the Facts” draws from principles in cognitive-behavioral therapy (CBT), particularly cognitive restructuring. It recognizes that emotional distress often stems from distorted or exaggerated thoughts, and challenges those thoughts with evidence-based inquiry.

When you actively compare your emotional response to the objective facts, you shift out of “emotion mind” and into a balanced mindset—what DBT calls “wise mind.” This can calm the nervous system, interrupt reactive behavior patterns, and build long-term emotional resilience.

Learn more about Agents of Change Continuing Education. We’ve helped tens of thousands of Social Workers, Counselors, and Mental Health Professionals with their continuing education, and we want you to be next!

2) How to Use the “Check the Facts” Skill Step-by-Step

Mastering emotional awareness starts with slowing down and taking a closer look at what’s actually happening, rather than what your mind thinks is happening. That’s exactly what the “Check the Facts” skill helps you do. It’s a step-by-step process that interrupts knee-jerk reactions and encourages more accurate, grounded emotional responses.

DBT Check the Facts Skill

Let’s walk through it in a way that’s easy to remember and apply—even in the heat of the moment.

Step 1: Identify the Emotion You’re Feeling

Start by naming the emotion you’re experiencing. Is it anger? Guilt? Shame? Fear? The clearer you are about what you’re feeling, the easier it becomes to figure out why that feeling is there.

Don’t rush this step. Emotions are often layered, and what first feels like anger may actually be hurt or fear underneath.

Ask yourself:

  • What emotion am I feeling right now?

  • How intense is it, on a scale of 1 to 10?

  • What physical sensations come with it?

Naming the emotion creates space between you and your reaction, which is key for building emotional regulation.

Step 2: Describe the Prompting Event

Now, get specific about what actually happened to trigger this emotional response. Be objective—this isn’t about what you think someone meant or how you interpreted a glance or comment. This is about the facts you can observe or verify.

Wrong: She ignored me at the party because she hates me.
Right: She walked past me without making eye contact or saying hello.

This step is crucial because most emotional overreactions are based on interpretations, not concrete facts. By naming the event clearly, you reduce the mental fog and sharpen your focus.

Step 3: Ask Yourself, “What Are My Assumptions?”

Here’s where things often get messy. Our brains are quick to fill in gaps with assumptions, especially if past trauma or insecurity is in the mix.

Take a moment to separate what actually happened from the meaning you’ve assigned to it. Then, ask yourself:

  • Am I assuming what someone else is thinking or feeling?

  • Am I predicting a future outcome based on little or no evidence?

  • Is this emotion being colored by past experiences that aren’t fully relevant now?

Write these assumptions down if it helps. Seeing them on paper can make them easier to challenge.

Step 4: Check Whether the Emotion Fits the Facts

Now, ask the big question: Does this emotion fit the facts of the situation?

This doesn’t mean your feelings are invalid—it just means you’re checking whether your emotional reaction matches what’s really happening.

Let’s say you feel angry because your friend canceled plans. That might be justified if they blew you off last minute without explanation. But if they’re sick or dealing with an emergency, your anger might not fully match the facts.

Ask:

  • Is there a real threat?

  • Is the situation unjust, harmful, or unreasonable?

  • Am I reacting to something real or something imagined?

If the answer is yes—the emotion fits—then your response might be appropriate. If not, it’s time to consider modifying your reaction.

Step 5: Consider Opposite Action (If the Emotion Doesn’t Fit)

When you realize your emotional reaction doesn’t fit the facts, DBT encourages you to act opposite to the urge that emotion is pushing you toward. This is called Opposite Action, another DBT skill that pairs perfectly with “Check the Facts.”

For example:

  • If you feel afraid of social rejection, but there’s no real danger, instead of avoiding people, you push yourself to engage.

  • If you’re angry withouta  clear cause, instead of lashing out, you act kindly or step back.

You’re not denying your feelings. You’re choosing to respond with intention, based on what’s actually true.

Step 6: Repeat and Practice Regularly

Like any emotional skill, this takes practice. The more you do it, the faster it becomes. At first, you may only think to “Check the Facts” after the moment has passed. That’s okay—it still counts. Over time, you’ll develop muscle memory and begin to apply it in the moment.

You can even use journaling to help:

  • Track your emotional triggers.

  • Write out your facts vs. interpretations.

  • Practice identifying mismatches between feelings and reality.

A Quick Summary Checklist

If you need a shortcut version, here’s a simple way to remember the steps:

  1. Name the emotion you’re feeling.

  2. Describe the triggering event factually.

  3. Identify your assumptions or interpretations.

  4. Ask whether your emotion fits the facts.

  5. Use Opposite Action if the emotion doesn’t fit.

  6. Practice regularly to strengthen the skill.

Agents of Change has helped tens of thousands of Social Workers, Counselors, and Mental Health Professionals with Continuing Education, learn more here about Agents of Change and claim your 5 free CEUs!

3) Real-Life Examples: “Check the Facts” in Action

It’s one thing to understand the “Check the Facts” skill in theory, but what does it look like when it’s actually used in real life? Below are a few everyday situations where emotions can run high and interpretations can lead us astray. In each case, applying the “Check the Facts” skill helps shift from emotional reactivity to grounded response.

Example 1: The Unanswered Text

Scenario:
You text your friend at noon to ask if they want to meet up. By 7 p.m., you still haven’t heard back.

Your Initial Thought:
“They’re ignoring me. I must’ve done something wrong.”

Emotion:
Anxiety, insecurity, self-doubt.

Check the Facts:

  • Fact: You sent a message and haven’t received a reply yet.

  • Interpretation: They’re avoiding you.

  • Possible Alternative: They could be busy at work, out of service range, or simply forgot.

Adjustment:
Instead of spiraling, you decide to give it another day or follow up with a light-hearted message. Your anxiety eases once you realize there’s no real evidence of rejection.

Example 2: The Meeting Misstep

Scenario:
In a team meeting, you make a suggestion. Your supervisor doesn’t respond and quickly moves on to another topic.

Your Initial Thought:
“That was stupid. I embarrassed myself. Everyone thinks I’m incompetent.”

Emotion:
Shame, embarrassment.

Check the Facts:

  • Fact: Your supervisor didn’t respond to your idea in the moment.

  • Interpretation: They thought it was bad and dismissed it.

  • Alternative Explanation: They may have been distracted, pressed for time, or planning to circle back later.

Adjustment:
You choose not to assume the worst and follow up via email to clarify your idea. Shame is replaced by a sense of confidence and ownership.

Example 3: The Family Conflict

Scenario:
Your sibling makes a sarcastic comment about your career choices during a family dinner.

Your Initial Thought:
“They never support me. They’re always judging me.”

Emotion:
Anger, hurt.

Check the Facts:

  • Fact: They made a sarcastic remark.

  • Interpretation: They’re out to belittle you.

  • Other Possibilities: They might be trying (poorly) to connect, joke, or vent their own frustration.

Adjustment:
You acknowledge that the comment was uncomfortable, but don’t leap to long-standing resentment. You decide to calmly address it or let it go based on the broader context.

Example 4: The Job Interview Freeze

Scenario:
You fumble an answer during a job interview and can’t stop thinking about it.

Your Initial Thought:
“I blew the whole interview. They’ll never hire me.”

Emotion:
Panic, discouragement.

Check the Facts:

  • Fact: You struggled with one answer.

  • Interpretation: That ruined your entire impression.

  • Balanced View: The rest of the interview may have gone well. One awkward moment doesn’t necessarily tank the opportunity.

Adjustment:
Instead of writing yourself off, you send a thoughtful follow-up email and reflect on what went well. Your confidence rebounds.

Example 5: The Client Who Cancels

Scenario:
You’re a therapist or Social Worker, and a long-term client cancels last-minute without an explanation.

Your Initial Thought:
“They’re disengaged. Maybe I said something wrong. I failed them.”

Emotion:
Worry, guilt, frustration.

Check the Facts:

  • Fact: They canceled unexpectedly.

  • Interpretation: You’re the reason they canceled.

  • Other Possibilities: They might be dealing with a crisis, forgot the appointment, or had a scheduling conflict.

Adjustment:
You decide to send a check-in message without assuming it’s a therapeutic rupture. You remain calm and professional instead of emotionally reactive.

This is also a great moment for clinicians to use continuing education to brush up on boundary-setting and clinical interpretation skills. Platforms like Agents of Change Continuing Education offer courses specifically designed to manage client dynamics in ethically sound and emotionally regulated ways.

Why These Examples Matter

Each of these scenarios illustrates how easily assumptions and interpretations can influence our emotional responses. Without checking the facts, we’re more likely to act on stories, not truth. This can lead to unnecessary anxiety, fractured relationships, and missed opportunities for connection or clarity.

By applying the “Check the Facts” skill consistently, you give yourself a chance to stop the emotional snowball before it gains speed. You respond, instead of react. And over time, that practice reshapes your emotional life.

4) FAQs – Check the Facts Skill and DBT

Q: Can I use the “Check the Facts” skill even if I’m not in therapy or diagnosed with a mental health condition?

A: Absolutely. The “Check the Facts” skill is a universally helpful tool—it’s not just for people in therapy or those with a specific diagnosis. Anyone who experiences intense emotions, miscommunication, overthinking, or quick emotional reactions can benefit from it.

Whether you’re navigating relationships, workplace stress, parenting challenges, or personal growth, learning to pause and evaluate your emotional responses based on facts (rather than assumptions) can help you make more thoughtful and balanced decisions in daily life. It’s emotional intelligence in action.

Q: How do I know if my emotion actually “fits the facts”? Isn’t that subjective?

A: Great question. Emotions are valid, but not all emotional reactions are fact-based. “Fitting the facts” doesn’t mean your feelings are wrong—it just means checking if your emotional intensity and type of response are appropriate for the situation.

For example, feeling disappointed after a friend cancels plans makes sense. But feeling abandoned or furious might not fit the facts unless there’s a deeper pattern of neglect. The key is to ask: Is there clear evidence to support the way I’m reacting? This skill helps you separate evidence from assumption so you can respond more wisely.

Q: How can I learn to teach the “Check the Facts” skill to clients as a Social Worker or therapist?

A: If you’re a Social Worker, Counselor, or Mental Health Professional, incorporating this DBT skill into your practice can be incredibly effective. Many clinicians teach “Check the Facts” in individual therapy, group sessions, or skills training classes.

To sharpen your ability to teach it—and earn CE credits while you’re at it—you can explore courses through Agents of Change Continuing Education. They offer more than 150 ASWB and NBCC-approved courses and host live training events throughout the year. These courses cover DBT, client engagement strategies, and real-world applications that can immediately enhance your practice.

5) Conclusion

The “Check the Facts” skill isn’t about suppressing your feelings—it’s about refining your emotional lens. In a world where assumptions often fuel conflict, anxiety, and misunderstandings, this DBT technique offers a steady framework for slowing down and seeking clarity. It empowers you to pause, question your automatic interpretations, and choose responses that are aligned with reality, not fear, distortion, or past pain.

Whether you’re a client working on emotional regulation or a professional guiding others through their healing journey, “Check the Facts” can be an anchor in moments of chaos. It’s accessible, practical, and deeply effective when practiced consistently. For Social Workers and mental health professionals, this skill also supports ethical, client-centered work by promoting emotional accuracy and reducing impulsivity in decision-making. It’s one of those rare tools that benefits both the personal and professional sides of mental health work.

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► Learn more about the Agents of Change Continuing Education here: https://agentsofchangetraining.com

About the Instructor, Meagan Mitchell: Meagan is a Licensed Clinical Social Worker and has been providing Continuing Education for Social Workers, Counselors, and Mental Health Professionals for more than 8 years. From all of this experience helping others, she created Agents of Change Continuing Education to help Social Workers, Counselors, and Mental Health Professionals stay up-to-date on the latest trends, research, and techniques.

#socialwork #socialworker #socialwork #socialworklicense #socialworklicensing #continuinged #continuingeducation #ce #socialworkce #freecesocialwork #lmsw #lcsw #counselor #NBCC #ASWB #ACE

Disclaimer: This content has been made available for informational and educational purposes only. This content is not intended to be a substitute for professional medical or clinical advice, diagnosis, or treatment

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