Uploaded February 2026 | Updated September 2026, 3 weeks ago
Checking the facts is a DBT emotion regulation skill that helps you change how you're feeling by making sure your emotions fit the facts. Learn more emotion regulation skills and download the Checking the Facts Worksheet @ shtoons.com/facts and to support my channel 👇
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🔻Download a copy of the Check the Facts Worksheet from: selfhelptoons.com/emotion-regulation-and-checking-the-facts-in-dbt
0:00 Introduction
1:07 Facts of the Situation
1:48 Step 1: What's the emotion I'm trying to change?
2:02 Step 2: What's the trigger?
2:56 Step 3: What are my thoughts, assumptions, interpretations?
4:22 Step 4: What's the THREAT?
5:05 Step 5: What's the CATASTROPHE?
6:24 Other possible outcomes
8:06 How could I cope?
9:17 Step 6: Does my Emotion FIT THE FACTS? ㅤ
Check the Facts Worksheet adapted from "DBT Skills Training Handouts and Worksheets" by Marsha M. Linehan
Cartoon People by VectorToons (vectortoons.com/) CC BY-SA 4.0 (creativecommons.org/licenses/by-sa/4.0), via Wikimedia Commons
Man at Whiteboard by FriendlyStock (https://friendlystock.com) CC BY-SA 4.0 (creativecommons.org/licenses/by-sa/4.0)
About the Creator: Created by a Registered Psychotherapist with a Master’s degree in Counseling Psychology and over 25 years of experience in child, adolescent and adult mental health. These videos make evidence-based, empirically supported psychological concepts accessible through animation.
Checking the facts is a DBT emotion regulation skill that helps you change how you're feeling by making sure your emotions fit the facts. Learn more emotion regulation skills and download the Checking the Facts Worksheet @ shtoons.com/facts and to support my channel 👇
❤️ Join my channel with the JOIN button next to SUBSCRIBE
☕ Buy Me A Coffee ko-fi.com/selfhelptoons
💚 PayPal paypal.me/selfhelptoons
🙏 Become A Patron patreon.com/SelfHelpToons
👉 TikTok tiktok.com/@selfhelptoons
👉 Instagram instagram.com/selfhelptoons
👉 Bluesky https://bsky.app/profile/selfhelptoons.bsky.social
🔻Download a copy of the Check the Facts Worksheet from: selfhelptoons.com/emotion-regulation-and-checking-the-facts-in-dbt
0:00 Introduction
1:07 Facts of the Situation
1:48 Step 1: What's the emotion I'm trying to change?
2:02 Step 2: What's the trigger?
2:56 Step 3: What are my thoughts, assumptions, interpretations?
4:22 Step 4: What's the THREAT?
5:05 Step 5: What's the CATASTROPHE?
6:24 Other possible outcomes
8:06 How could I cope?
9:17 Step 6: Does my Emotion FIT THE FACTS? ㅤ
Check the Facts Worksheet adapted from "DBT Skills Training Handouts and Worksheets" by Marsha M. Linehan
Cartoon People by VectorToons (vectortoons.com/) CC BY-SA 4.0 (creativecommons.org/licenses/by-sa/4.0), via Wikimedia Commons
Man at Whiteboard by FriendlyStock (https://friendlystock.com) CC BY-SA 4.0 (creativecommons.org/licenses/by-sa/4.0)
About the Creator: Created by a Registered Psychotherapist with a Master’s degree in Counseling Psychology and over 25 years of experience in child, adolescent and adult mental health. These videos make evidence-based, empirically supported psychological concepts accessible through animation.
