DBT Skills
What does Checking the Facts help you do?
Separate what you know happened from what you assume happened, so you can decide how to respond.
Your friend hasn't texted you back for two hours. 'They haven't replied yet'
Fact or Assumption?
Fact. The message has not received a reply yet.
Your parent takes your phone after an argument. You think, 'They hate me.'
What is the fact?
Your parent took your phone after an argument.
Their reason or feelings toward you cannot be determined from that fact alone.
You're stressed and think, 'Using substances is the only way I can feel better.'
Is this a fact or a thought to examine?
A thought to examine.
Stress and cravings are real, but the claim that using is the only option is not established as fact.
What does it mean to 'ratio' someone on social media?
When a post receives more replies or negative reactions than likes, often suggesting strong disagreement or backlash.
True or false: If an emotion feels strong, it automatically means your interpretation is correct.
False.
Emotions are real, but the interpretation behind them may be incomplete or inaccurate.
Your parent says, 'We need to talk,' and you think, 'I'm definitely in trouble.'
Fact or Assumption?
Assumption. You know your parent wants to talk, but you don't yet know why.
Someone makes a sarcastic comment, and you immediately want to yell. What should you do before reacting?
Pause, identify what was actually said, check your interpretation and evidence, and choose a response that won't escalate the situation.
You make a mistake and think, 'Everything is ruined.'
What thinking pattern might be happening?
Catastrophizing—imagining the worst outcome or treating one problem as if it ruins everything.
Would you rather.....
Accidentally call your teacher “Mom” or wave back at someone who wasn't waving at you?
Why?
Best response wins points.
What are the three things you should identify when checking the facts?
1.The situation or prompting event
2.Your interpretation or assumptions
3.The facts and evidence that support or contradict your interpretation.
You receive a bad grade and think, 'I'm stupid and will never succeed.' What part is an assumption?
The conclusion that you're stupid and will never succeed. One grade does not establish either claim.
Your sibling doesn't answer when you speak. Name one assumption and one alternative explanation.
Assumption: 'They're ignoring me on purpose.' Alternative: They didn't hear, are distracted, or need time before responding.
You feel lonely and think, 'Nobody cares about me.' What is one way to check the facts?
Look at specific evidence, consider whether you're generalizing from one experience, and identify other possible explanations or sources of support.
How many hearts does an octopus?
3
What does it mean to ask whether an emotion fits the facts?
Determine whether the emotional response makes sense given what actually happened, rather than only what you fear or assume happened.
Someone looks at you and laughs. What additional information would help you determine whether they were laughing at you?
The context, what they were discussing, what was said, and other reliable evidence. A facial expression alone doesn't establish their intention.
You believe a teacher embarrassed you on purpose. What evidence could support or challenge that belief?
Consider the teacher's exact words, context, whether the comment was directed at you, and whether other explanations fit the situation.
A craving feels unbearable. Does that prove you cannot get through it without using?
No. A craving can be intense without determining your behavior. You can use coping skills, seek support, and let the urge pass without acting on it.
What dances on Rainbows?
Pink Fluffy Unicorns
What is the difference between validating a feeling and agreeing with an assumption?
Validation acknowledges the emotion as real and understandable.
Agreement means accepting the person's interpretation as true, which may require more evidence.
Name two questions you can ask yourself to check whether a thought is based on facts.
Examples: 'What evidence supports this thought?' 'What evidence doesn't support it?' 'Am I assuming I know what someone else is thinking?' 'What else could explain this situation?'
Does Checking the Facts mean accepting disrespect or remaining in an unsafe situation? Explain.
No. The skill helps clarify what is happening and choose an effective response. It does not require tolerating abuse, disrespect, or danger.
You feel hopeless after a difficult day. How can you acknowledge the emotion without treating a prediction about your future as fact?
Name the feeling, identify the specific event that triggered it, challenge sweeping conclusions, and focus on a manageable next step and available support.
Would you rather......
Have your parents read your group chat or have your search history displayed on a classroom projector?
Why?
Best answer wins points.