Check the Facts is a DBT emotion regulation skill for pausing when feelings are intense and separating observable evidence from assumptions. This printable prompt sheet helps children, teenagers and adults consider whether an emotional reaction fits the situation before choosing what to do next.
Clearer, more balanced responses are the aim of this Check the Facts DBT printable. It supports people who feel overwhelmed by anger, fear, shame, anxiety or hurt, particularly when their mind is jumping to conclusions or filling in missing details.
The page breaks the skill into six practical steps: name the emotion and its intensity; identify the facts; notice the story being told; weigh evidence for and against an interpretation; decide whether the emotion fits the facts; and choose an effective response. Prompts ask what happened, what can be directly observed, what is known for sure and whether another explanation is possible.
Three everyday examples show how to reframe common situations without dismissing genuine feelings. They cover a friend not replying, making a mistake at work and interpreting another person’s upset expression. Each example contrasts an initial thought with a more checked, realistic view.
Useful for DBT skills groups, counselling sessions, school wellbeing support and personal coping plans, the sheet can be printed as a quick visual reminder or used to structure a conversation. It is especially suited to teens, young adults and adults practising emotion regulation, as well as parents, therapists, social workers and pastoral staff supporting someone to slow down before reacting.
