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Have you ever wanted to change one of your emotions? Perhaps you have looked at things rationally, and checked the facts because of it.
One checks a situation's facts because they do not necessary cause distress.
The stressors are our emotions or thoughts relative to the situation. Those stressors cause upsetting emotions.
When an event occurs, we might have thoughts and feelings, then those thoughts and feelings may warp our memories of the situation's original facts.
Continue reading to learn about emotion regulation and fact checking as parts of DBT therapy!
First, we would like to discuss emotion regulation, as that is the unit that checking the facts is part of.
People will find DBT therapy to be an especially good fit for them if they have trouble managing their emotions.
Emotion regulation includes emotion psychoeducation about emotion.
Many DBT therapy patients have issues with emotion dysregulation, and it is important for DBT therapy patients to have discussions on both the benefits and challenges of emotions.
In emotion regulation, you will learn how to identify and label emotions to reduce their strength.
Authors & Editors: Click on any image and make sure you add an ALT description
First, you want to ask yourself about the emotion you want to change to get the most out of this skill and DBT therapy.
Then, figure out what your emotion's prompting thought is. There are two parts to this: describing what was observed by your senses, then challenge black and white thinking and judgments.
The next step is to ask yourself about how you interpreted the event, and any thoughts and assumptions that came with it.
You want to figure out if you are assuming a threat, too. If you are, label that treat and assess how likely it is that threat will occur.
Also consider other possible outcomes. Think of as many other possible outcomes as you can.
Next, what is the catastrophe, or worst case scenario? Imagine it happening and you dealing with it well.
Think about which tools you have to cope with it. No matter the situation, you can come up with the tools to survive it.
Finally, use Wise Mind to determine if your emotion and/or how intense it is fits the facts.
That is a great question! Wise mind is when reasonable and emotion minds are balanced.
Reasonable mind is when we focus attention on observable facts, such as what we know for certain.
In emotional mind, logical thinking is cloudy or difficult. Whilst in emotional mind, one may act only driven by their internal emotional state.
The interesting thing is that many of us usually know we are saying or doing something not worthwhile.
Now, we are all able to access wise mind. If you act in wise mind, then you do what is best for yourself, and do that through effective action.
You can get yourself into wise mind by focusing on your breath.
Following wise mind will lead to a content life full of meaning. Being in a wise mind state requires practice.
After plenty of practice, it will be natural to act from wise mind.
Although we wanted to zoom in on checking the facts, we also want you to know about other emotion regulation skills that are available to you.
Aside from checking the facts, another popular skill in emotion regulation is that of opposite action.
People practice opposite action by identifying an emotion they want to change.
For example, if they want to change sadness in their DBT therapy, then they need to identify the action urge associated with sadness.
If one is sad, they may want to stay in bed with blankets over the head.
The opposite action would be to get out of bed, and perhaps leave their house and apartment to go shopping, take a walk, etc.
There is also the PLEASE skill. PLEASE stands for: treat PhysicaL illness, Eat healthy, Avoid mood-altering drugs, Sleep well and Exercise.
There are many ways to practice the PLEASE skill. One of these is to make a good meal for yourself, and eat it unrushed.
You can avoid any drugs not prescribed to you by a medical professional.
You can ensure you get enough sleep by planning out your day and managing your time to ensure you get plenty of it.
You can go for a walk or jog, or perhaps just walk around a store if the weather is bad.
Before we close, we would like to discuss what DBT therapy is as a whole.
DBT exists for people who intensely experience emotions. Although designed for mental health clients diagnosed with borderline personality disorder, it works wonders for people with other mental health conditions as well.
Those other conditions include, but are not limited to, anxiety, depression, post-traumatic stress disorder, self-harm, suicidal behavior, substance use disorder, and eating disorders like bulimia and binge eating disorder.
Many of these conditions have been thought to be associated with issues that resulted from problematic or unhealthy efforts from the person to control negative and intense emotions.
DBT is talk therapy. It helps people accept their realities, even their unhelpful behaviors. Marsha Linehan formed the therapy late last century.
Linehan is an American psychologist. People use DBT to regulate their emotions, hence there is a whole emotion regulation module.
There is a lot to DBT therapy. There are several modules to it, emotion regulation being one of them.
Checking the facts is part of emotion regulation. People use wise mind to check the facts.
There are steps to follow to sit down and check the facts before reacting to a distressful situation.
Checking the facts, as well as the other emotion regulation skills, and DBT therapy as a whole, all encourage one to challenge one's thinking to lead to a better emotional state.
AUTHORS, adding resource links provides validity to your article and will improve rankings and views.
https://dbtselfhelp.com/dbt-skills-list/emotion-regulation/check-the-facts/
https://www.mindfulnessmuse.com/dialectical-behavior-therapy/what-is-wise-mind
https://www.kindmindpsych.com/use-dbt-skill-check-the-facts-to-help-you-manage-your-anxiety/
https://www.therapistaid.com/worksheets/dbt-emotion-regulation-skills
AUTHORS, Overcomers Counseling Reserves the Right
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I am a Licensed Professional Counselor, and owner of Overcomers Counseling. I'm dedicated to helping individuals find strength and healing through life’s challenges. With a deep understanding of mental health and years of professional experience, I specialize in fostering hope and resilience while equipping her clients with tools to thrive. Passionate about empowering others, she creates a safe, supportive space where everyone feels seen, valued, and capable of overcoming obstacles on their path to well-being.
