Check the Facts
A DBT emotion regulation worksheet with six structured questions to check whether an emotion fits the facts, followed by a decision about problem-solving, adjusting or opposite action.
1-page fillable PDF · US Letter (prints on A4) · Emotion regulation
- Approach / concern
- DBT
- Technique
- Emotion regulation
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Check the Facts?
Check the facts is a DBT emotion regulation skill that helps clients examine whether their emotional response and its intensity match the facts of a situation. It separates events from interpretations and assumptions, similar to cognitive restructuring.
Why it works
Many intense emotions are driven by interpretations rather than events. Checking the facts is the decision point in DBT for choosing between problem-solving and opposite action (Linehan, 2015).
When to use it
- Emotions that seem out of proportion
- Before using opposite action
- Interpersonal conflict and misunderstandings
- DBT emotion regulation module
How to use it in session
- Choose a recent emotional episode.
- Separate facts from interpretations.
- Examine threat assumptions and catastrophes.
- Decide whether the emotion fits.
- Choose the next skill and re-rate intensity.
Clinician tips
- ‘Fits the facts’ is about the emotion, not about whether the person has a right to feel it.
- Validate the emotion before checking facts.
- Pair with opposite action or problem-solving.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is this the same as a thought record?
It’s similar. Check the facts is the DBT version, focused on whether an emotion fits the situation and on choosing the next skill.
What if the emotion does fit the facts?
Then problem-solving or acting on the emotion’s message may be appropriate.
References
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
