REALITY TESTING
This DBT skill helps us check the facts before reacting.
What is Check the Facts?
An emotion spiral usually starts with this
What is a thought?
Using substances to avoid feelings is what type of coping?
→ What is negative coping?
A safety plan is used when someone is feeling this level of distress.
What is crisis / high risk / feeling unsafe?
The window of tolerance is when we are feeling this
What is regulated / calm enough to think clearly?
When we ask, “What evidence do I have for and against this thought?” we are practicing this.
What is reality testing?
Name one sign you are entering an emotion spiral.
Racing thoughts
Increased heart rate
Catastrophizing
Withdrawing
Name one healthy coping skill.
Examples: walking, journaling, breathing, music, calling support.
Name one thing included in a safety plan.
Warning signs, coping skills, safe people, emergency numbers.
Above the window looks like this.
Anxiety, anger, panic, agitation.
Name one question you can ask yourself to test if a thought is accurate.
This DBT skill can interrupt an emotion spiral quickly using body-based techniques.
What is TIP skill?
Why does negative coping sometimes feel good in the moment?
→ It gives short-term relief or dopamine.
If coping skills don’t work, what is the next step in a safety plan?
Contact support person or crisis line.
Below the window looks like this.
Numbness, shutdown, dissociation, low energy.
If I believe “Everyone in group hates me,” what is one alternative explanation?
If sadness turns into “I’m worthless and nothing will ever change,” what distortion might that be?
What is catastrophizing or all-or-nothing thinking?
This happens long-term when we repeatedly use negative coping.
→ Problems get worse / dependence increases / emotions intensify.
What number can someone call in the U.S. for mental health crisis support?
What is 988
Name one skill to bring yourself down when above the window.
Cold water, breathing, grounding, stepping away.
What is the difference between a thought and a fact?
Thoughts are interpretations. Facts are provable and observable.
Name two ways to stop an emotion spiral.
Reality testing
Opposite action
Grounding
Calling support
Distraction
Name one coping skill that works on the body and one that works on the mind.
→ Body: breathing, cold water, exercise
→ Mind: reframing, reality testing, journaling
True or False: A safety plan is only for people who are suicidal.
False (it can be for emotional crisis, self-harm urges, psychosis escalation, etc.)
Name one skill to bring yourself up when below the window
Movement, music, shower, calling someone, light activity.