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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details). Emotion R Egu lation Handout 8   (Emotion Regulation Worksheet 5)
Check the Facts
FaCt s
Many emotions and actions are set off by our thoughts and interpretations of events, 
not by the events themselves.
Event  → tho
ughts  → Emotions
Our emotions can also have a big effect on our thoughts about events.
Event  → Emotion → tho
ughts
Examining our thoughts and checking the facts  can help us change our emotions.
How to C HECk tH E  FaCt s
1. as k: wh at is the emotion I want to change?
 ( See Emotion Regulation Handout 6: Ways of Describing Emotions.)
2. as k: wh at is the event prompting my emotion?
Describe the facts that you observed through your senses.Challenge judgments, absolutes, and black-and-white descriptions.
 ( See Mindfulness Handout 4: Taking Hold of Your Mind: “What” Skills.)
3. as k: wh at are my interpretations, thoughts, and assumptions about the 
event?
Think of other possible interpretations.Practice looking at all sides of a situation and all points of view.Test your interpretations and assumptions to see if they fit the facts.
4.
 as
k: 
a
m I assuming a threat?
Label the threat.Assess the probability that the threatening event will really occur.Think of as many other possible outcomes as you can.
5.
 as
k: 
wh
at’s the catastrophe?