About this worksheet
DBT's check-the-facts skill is the branching decision behind every emotion-regulation move. If the emotion fits the facts, problem-solve. If it doesn't, use opposite action or radical acceptance. The worksheet runs one live emotion through the check: event that prompted the emotion, emotion and 0–100 intensity, the client's interpretation of the event, threat-assumption test, actual likelihood, worst-case coping check (if the worst happened, what could I still do?), fit verdict, and next-step choice. The tool is not for suppressing emotions — it is for choosing which skill the emotion actually calls for. Most clients discover they have been treating unjustified-intensity emotions with problem-solving (which makes them worse), and justified-intensity emotions with acceptance (which delays needed action).
When to use it
- Anxiety — most benefits from the threat-likelihood column.
- Anger — the fit check often reveals justified pain being expressed as unjustified rage.
- Jealousy — usually mismatches facts.
- Shame — the fit check is diagnostic here.
- Any emotion the client suspects is bigger than the situation warrants.
How to use it
- 1
Interpretation is not fact
Separating 'what happened' from 'what I made it mean' is half the work.
- 2
Actual likelihood, not felt likelihood
Anxiety felt-likelihood runs at 80% for events with 5% actual likelihood. The gap is where the intervention lives.
- 3
Worst-case coping check
'If the worst happened, what could I still do?' is where catastrophic thinking loses its grip.
- 4
The next-step choice is binary-ish
Fit → problem-solve. Doesn't fit → opposite action or accept. Naming which skill next is the point.
Frequently asked questions
What if the fit is partial — some facts justify the intensity, some don't?+
Common. Do problem-solving on the justified part; opposite action or acceptance on the unjustified part. The two run in parallel.
Isn't this invalidating the emotion?+
No — the fit check does not judge the emotion, it identifies which skill it responds to. Invalidation would be dismissing the emotion; check-the-facts takes it seriously enough to route it correctly.
Is this worksheet free?+
Yes. Free printable PDF. Sign in to send as a secure client link.
Worksheet — Check the Facts Worksheet — provided by TherapistAssist for clinical use. Not a substitute for assessment or treatment.
