introduction to Handouts and Worksheets • 1 99
Changing Emotional Responses
••Emotion Regulation Handout 7: Overview: Changing Emotional Responses. 
This handout introduces the three skills for changing emotions: checking the facts, 
opposite action, and problem solving.
••Emotion Regulation Handout 8: Checking the Facts. We often react to our 
thoughts and interpretations of an event rather than to the facts of the event. Chang -
ing our beliefs, assumptions, and interpretations of events to fit the facts can change 
our emotional reactions. Use Emotion Regulation Worksheet 5: Checking the Facts to record practice of this skill. Notice that this worksheet has spaces for you to write 
down descriptions of the situation (Step 2) and descriptions of the thoughts and 
interpretations that are likely to be setting off the emotion (Step 3). It then provides additional space in each step for you to check the facts—that is, to consider alterna -
tive descriptions, as well as alternative interpretations of the situation. At the top of 
the worksheet, rate the intensity of your emotion (0 = no emotion, 100 = maximum 
intensity) before checking the facts and then after checking the facts.
••Emotion Regulation Handout 8a: Examples of Emotions That Fit the Facts. 
When unwanted emotions fit the facts, then checking the facts will not change the emotion. This handout lists emotions together with examples of facts that fit them. 
To change these emotions, either opposite action or problem solving should be used.
••Emotion Regulation Handout 9: Opposite Action and Problem Solving: 
Deciding Which to Use. When emotions fit the facts, changing the situation through