DBT Skill: Check The Facts

Check the Facts is a technique used in Dialectical Behavior Therapy (DBT) to help individuals identify and challenge their thoughts and beliefs. It is a valuable tool for promoting emotional regulation and reducing impulsivity, allowing individuals to respond to situations more rationally and rationally. In this blog post, we will explore what Check the Facts is, how it works, and how it can be used to manage emotions and improve decision-making skills.

What is Check the Facts?

Check the Facts is a DBT skill examining evidence for and against a thought or belief. It encourages individuals to evaluate the accuracy and usefulness of their thoughts rather than simply accepting them as true. By examining the facts, individuals can develop a more balanced and accurate understanding of a situation, which can help to reduce distress and promote emotional regulation.

How Does Check the Facts Work?

Check the Facts involves three steps:

1. Identify the thought or belief: The first step is identifying the thought or belief causing distress. This could be a belief about yourself, others, or the world.
2. Examine the evidence: The second step is to examine the evidence for and against the thought or belief. This involves considering the facts and evidence that support and contradict the thought or belief.
3. Evaluate the thought or belief: The final step is to evaluate the accuracy and usefulness of the thought or belief. Based on the evidence, individuals can determine whether the thought or belief is accurate, helpful, and aligned with their values.

How Can Check the Facts Be Used to Manage Emotions?

Check the Facts can be a powerful tool for managing emotions and encouraging individuals to examine their thoughts and beliefs more objectively and rationally. By evaluating the evidence, individuals can develop a more accurate understanding of a situation, which can help to reduce distress and promote emotional regulation. 

For example, if someone feels anxious because they believe they will fail an upcoming exam, they can use Check the Facts to examine the evidence for and against this belief. They may find that they have studied extensively and performed well on previous exams, which contradicts their belief that they will fail. By evaluating the accuracy and usefulness of their belief, they can reduce their anxiety and approach the situation more rationally.

How Can Check the Facts Improve Decision-Making Skills?

Check the Facts can also improve decision-making skills, encouraging individuals to examine the evidence before deciding. By considering the facts and evidence, individuals can make more informed decisions that align with their values and goals. 

For example, if someone is considering quitting their job, they can use Check the Facts to evaluate the accuracy and usefulness of their thoughts and beliefs about the situation. They may find that the evidence does not support their belief that they will never find another job and that quitting their job would not align with their long-term goals. Using Check the Facts, they can make a more informed decision based on the evidence and in line with their values.

Final Thoughts

Check the Facts is valuable for managing emotions and improving decision-making skills. By examining the evidence for and against a thought or belief, individuals can develop a more accurate and balanced understanding of a situation, reducing distress and promoting emotional regulation. Additionally, by considering the facts and evidence, individuals can make more informed decisions that align with their values and goals. If you are interested in learning more about Check the Facts and other DBT skills, consider seeking a therapist trained in DBT to help you develop your coping strategies and improve your overall quality of life.

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Grouport Offers Online DBT Skills Groups

Want to practice dialectical behavior therapy in a supportive group setting? The Grouport DBT series by Grouport Therapy offers a 12-week program that can help you develop new skills to replace negative behaviors and emotions.

Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.