DBT: getting through a crisis · worksheet 84
Sometimes an emotion fits perfectly with what is happening. At other times it reacts mainly to our interpretation. Checking the facts helps you know whether the emotion is a real alarm or a false alarm.
Before you start
- What it is for: To distinguish what really happened from what you thought about it, and to react proportionately.
- About 10 minutes, after a strong emotion.
- We often react not to what happens, but to what we interpret. Separating facts from interpretation helps you know whether the emotion is justified.
- If the emotion fits the facts, that is useful information: it is time to solve the problem.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If the emotion doesn’t fit the facts, it often comes down on its own once you clarify them. If it does fit, you know you need to act on the situation.
If you find it hard
It is hard to separate facts from interpretations: imagine what a camera would have recorded, without commentary.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person check whether the emotion and its intensity fit the facts of the situation, distinguishing facts from interpretations, so as to adjust their response.
Intense emotions triggered by interpretations (rejection, threat, injustice). Duration: 15 min.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
