Emotion Regulation
Check the Facts Worksheet
Check the Facts helps you test whether an emotional reaction fits the facts—or whether your thoughts are amplifying the threat.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Describe the situation
Write what happened like a neutral camera. Who, what, where, when—with no interpretations.
2
Identify judgments or assumptions
List the meanings you added (e.g., “They hate me,” “I’m failing”) and flag them as interpretations.
3
Assess the threat
Ask: How likely is the feared outcome? Is it based on past evidence or current body sensations?
4
Choose a response
If emotions fit the facts, problem-solve or use emotion regulation. If not, consider Opposite Action or mindfulness.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Your boss says “Let’s talk Monday.” You assume you’re being fired. After checking facts you remember recent praise, no negative feedback, and decide to prep an update instead of catastrophizing.
A friend doesn’t text back immediately. You assume they’re upset. Checking facts reveals they’re traveling. You choose self-soothe and send a supportive meme later.
Practice Activity
Use Check the Facts for a current emotional spike. Separate what you know from what you fear.
What are the observable facts?
What interpretations or judgments did you add?
How likely is the feared outcome, based on evidence?
What skillful action makes sense now?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha