Check the Facts
Often times, our emotions and behaviors are set off by our _______ (or interpretations) about an event- not the actual event itself.
thoughts
Anger "fits the facts" when...
An important goal is blocked
You or someone you care about is attacked or hurt
You or someone you care about is threatened
True or False: Distress tolerance skills are long-term solutions that will solve the problem.
False
Describe one mindfulness activity you could do when you are at home.
Pretty much anything...as long as you focus on that that thing in the moment. "Get in the zone"
If you can't make it better, don't make it _____.
worse
Checking the Facts is a key skill in this part of DBT.
A. Mindfulness
B. Emotional Regulation
C. Distress Tolerance
B. Emotional Regulation
True or False: When our emotions and their intensity "fit the facts" we can follow some of the urges those emotions bring up.
True
Distress tolerance skills are short term skills that should be used in the moment to address ________ thoughts and urges.
unhelpful
Describe one thing you can do to distract yourself from intense emotions.
Learn to use your emotions to ______, not to ______ with your emotions. (the same word fills both blanks.)
think
To Check the Facts, start by asking yourself:"What is the __________ I am experiencing right now?"
Feeling/ emotion
When the intensity of our emotions does NOT "fit the facts" we need to do _________ Action.
Opposite
Pain + non ___________ = suffering
acceptance
Describe some self-talk that will help with distress tolerance.
"All people at any given moment are doing the _____ they can."
best
True or False: Another part of Checking the Facts includes asking yourself "What interpretations or assumptions am I making about this incident?"
True
If you want an emotion to ___________, you engage in an activity that will bring up the opposite feelings!
to go away or become less uncomfortable
Distraction can help get us out of “_________” and into “Wise Mind”
Emotional Mind
Describe how you would talk someone through how to "check the facts."
"Never make a permanent decision based on a ____________ emotion."
temporary
The 4th question to ask to Check the Facts is "Does the ________ of my emotions fit the facts or are they influenced by my interpretation of the event?"
intensity
Give an example of an urge and an opposite action for sadness or depression.
Urge: cry, isolate, use chemicals, self-harm
Opposite action: dance, engage with others, get active, nurture yourself
Once in “Wise Mind”, we can move to _______ solving!
problem
Give a 30 second "sales pitch" for Wise Mind.
Keep calm and check the _______.
facts