Check the Facts Worksheet

Q: What is check the facts in DBT?

Check the facts is a DBT emotion regulation skill where you examine whether your emotional reaction matches what actually happened. You separate observations from interpretations, identify assumptions, and determine whether your emotion fits the facts.

Q: How long does check the facts take?

Five to ten minutes when you're first learning. With practice, the mental process becomes faster and you can run through it in a couple of minutes, sometimes without writing it down.

Q: What if the emotion does fit the facts?

Then the emotion is justified and problem-solving is usually the next step. Check the facts doesn't mean your emotions are always wrong—it's a tool for figuring out which response fits the situation.

Q: Can I use check the facts for anxiety?

Yes. Anxiety frequently involves overestimating threat and catastrophizing. Check the facts helps you examine whether the feared outcome is as likely or as catastrophic as your anxiety is telling you.

This worksheet helps you use the check the facts skill from DBT emotion regulation. It's designed to slow down the space between feeling an emotion and reacting to it. When emotions are intense, your brain fills in details that may not be accurate. This worksheet helps you separate what happened from what you think happened.

The skill doesn't dismiss your emotions. It helps you figure out whether the intensity of the reaction matches the situation—and what to do next based on that.

How to Use This Worksheet

Pull this out when you notice a strong emotion and aren't sure whether your reaction fits the situation. Work through each prompt honestly.

Step 1: What emotion am I feeling? Name it. Rate the intensity (0-10).

Step 2: What event triggered this emotion? Describe only what a camera would record. No interpretations, no "because they obviously..."

Step 3: What are my interpretations? What am I telling myself about why this happened? What assumptions am I making about the other person's motives or the meaning of the event?

Step 4: What's the evidence for my interpretation? List the facts that support your story.

Step 5: What's the evidence against my interpretation? List facts that contradict or complicate your story. Consider alternative explanations.

Step 6: What's the most likely explanation? Given all the evidence, what probably happened? What's the most realistic reading of the situation?

Step 7: Does my emotion fit the facts? Given the most likely explanation, does the type and intensity of my emotion make sense? If yes, problem-solve. If no, consider opposite action.

Filled-Out Example

Step	Entry
Emotion	Anger — intensity 7/10
Triggering event	My friend didn't respond to my text for 6 hours. I had asked if she wanted to get dinner tonight.
My interpretations	She's ignoring me on purpose. She doesn't value our friendship. She probably saw the text and chose not to respond.
Evidence for	She usually responds within an hour. She's been posting on social media during that time.
Evidence against	She had a work deadline this week she mentioned on Monday. Social media posting could be quick breaks. She's never expressed that she doesn't value our friendship. She's been reliable about plans in the past.
Most likely explanation	She's busy with work, saw my text, and plans to respond when she has a minute to check her evening schedule. The delay isn't personal.
Does the emotion fit?	Mild annoyance might fit. The 7/10 anger doesn't match the most likely explanation. I'll practice opposite action—do something enjoyable instead of ruminating, and not send a passive-aggressive follow-up text.

Common Mistakes

Skipping the evidence-against step. This is the most important part and the one people rush through. If you can only think of evidence supporting your interpretation, you're not trying hard enough.

Using interpretations in the triggering event. "My friend blew me off" is an interpretation. "My friend didn't respond to my text for 6 hours" is the fact. Start with what a camera would show.

Confusing "check the facts" with "my feelings don't matter." The skill validates your experience while helping you calibrate your response. Having a big emotion about a small situation doesn't mean you're broken—it means the skill is relevant.

Only using it for negative emotions. Check the facts also works for positive emotions that might not fit (like trusting someone who has repeatedly shown they're unreliable).

Digital Alternative

Checking the facts is hardest when emotions are at their peak—exactly when you most need it. DBT Pal walks you through the process with prompts on your phone, so you can fact-check your emotional reactions anywhere without needing a printed worksheet handy.

Practice check the facts on your phone with DBT Pal

Download DBT Pal

Related Worksheets

Opposite Action Worksheet — The next step when emotions don't fit the facts
Emotion Regulation Worksheet — Full emotion regulation skills practice
Wise Mind Worksheet — Balance emotional reactions with rational thinking

For printable worksheets, visit DBT Worksheets PDF Free.

FAQ

What is check the facts in DBT? It's a skill where you examine whether your emotional reaction matches what actually happened. You separate observations from interpretations and determine whether your emotion's intensity fits the situation.

How long does check the facts take? Five to ten minutes when you're learning. With practice, you can run through it mentally in a couple of minutes.

What if the emotion does fit the facts? Then the emotion is justified and problem-solving is the next step. Check the facts doesn't mean your emotions are always wrong—it helps you figure out which response fits.

Can I use check the facts for anxiety? Yes. Anxiety frequently involves overestimating threat. Check the facts helps you examine whether the feared outcome is as likely or catastrophic as your anxiety suggests.