Check the Facts
What is Check the Facts?
Check out whether your emotional reactions fit the facts of the situation.
When do you use opposite action?
When your emotions don't fit the facts. Or when acting on your emotions is not effective.
When do you use problem solving?
When the emotion fits the facts and acting on the emotion is effective.
What does check the facts help with?
Changing your beliefs and assumptions to fit the facts can help you change your emotional reactions to situations.
What is an action urge?
The ineffective behavior you have the urge to act on when feeling an emotion.
What are steps 1 and 2 in problem solving?
Figure out and describe the problem situation
Check the facts
What DBT module is check the facts under?
Emotion Regulation
What is the action urge and opposite action to shame?
Hide/Avoid
Tell the secret to the people who will accept it (Someone you trust)
What are steps 3,4, 5 in problem solving
Identify your goal in solving the problem
brain storm lots of solutions
choose a solution that fits the goal and is likely to work
What skill under the mindfulness module can you use to help check the facts in a situation?
Wise Mind
What is the action urge and opposite action to anger?
Attack
Gently avoid/be a little nice
Steps 6 and 7
Put the solution into action Evaluate the results of using the solutions
What are the 6 steps of check the facts?
1)What is the emotion I want to change 2) what is the event prompting my emotion 3) What are my interpretations, thoughts, and assumptions about the event? 4) Am I assuming a threat? 5) What is the catastrophe? 6) Does my emotion and or intensity fit the actual facts?
What are the steps to opposite action?
1) Identify and name the emotion you want to change 2) Check the Facts 3) Identify and describe your action urges 4) Ask Wise Mind 5)Identify Opposite Action to your Action Urges 6) Act Opposite ALL the way to your action urges 7) Repeat acting opposite
BONUS!!!!! +100 pts
What question can you ask yourself to check in with your wise mind to decide whether to use Opposite Action or Problem Solving?
Hint: Check your flow chart
Is Acting on this emotion effective?