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Check the Facts Worksheet
The Check the Facts worksheet helps you test whether your emotional reaction fits the full situation before you act on it.
What this worksheet is for
Check the Facts helps you test whether an emotional reaction fits the facts—or whether your thoughts are amplifying the threat.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: check the facts dbt worksheet
Worksheet type: Priority worksheet
Best for: Moments when anxiety, shame, anger, or fear may be fueled by assumptions rather than the clearest read of the facts.
How to practice it
Describe the situation
Write what happened like a neutral camera. Who, what, where, when—with no interpretations.
Identify judgments or assumptions
List the meanings you added (e.g., “They hate me,” “I’m failing”) and flag them as interpretations.
Assess the threat
Ask: How likely is the feared outcome? Is it based on past evidence or current body sensations?
Choose a response
If emotions fit the facts, problem-solve or use emotion regulation. If not, consider Opposite Action or mindfulness.
Real-world examples
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.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Use Check the Facts for a current emotional spike. Separate what you know from what you fear.
Reflect and write
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?