Check the Facts
Test whether your emotion fits the facts.
Purpose
Helps you reduce emotional intensity by separating facts from assumptions, interpretations, and worst-case predictions.
Steps
1
Name the emotion
Identify the emotion you want to check.
2
Describe the prompting event
State what happened using observable facts.
3
Notice interpretations
Identify assumptions, judgments, or stories you are adding.
4
Look for other explanations
Ask what else could be true.
5
Check the threat
Ask whether the threat is real, likely, and as serious as it feels.
6
Decide if the emotion fits the facts
Consider whether the emotion and its intensity match the situation.
Example
Someone does not reply to your message. The fact is that they have not replied. The interpretation might be, "They are annoyed with me." Another explanation is that they are busy or distracted.
Tips
- Checking the facts does not mean dismissing your emotions.
- It means checking whether your interpretation is accurate.
- Use this before Opposite Action.
Common Pitfalls
- Calling interpretations facts.
- Looking only for evidence that supports the emotion.
- Using the skill to criticise yourself for having feelings.
Try It Now
1
Pick one upsetting thought.
2
Write the observable facts only.
3
Ask, "What else could be true?"
When to use
Anxiety
Anger
Shame
Fear
Rumination
Conflict