#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! We’d love to hear from you! Where are you getting stuck with your skills application? Ask us a question for the chance to have it answered on the podcast. Submit your question here.  Please note that questions, and this podcast in general, are not a substitute for individual mental health treatment.