15 Easy DBT Check The Facts Group Activities

General Instructions for Therapists

As you guide clients through these Check the Facts activities, the goal is to help them assess whether their emotional reactions are appropriate to the situation based on the facts. Encourage clients to evaluate the evidence supporting their emotional responses and challenge any assumptions or interpretations that may not be grounded in reality. By practicing this skill, clients can learn to adjust their emotional responses when the facts don’t support them.

General Instructions for Clients

Today’s activities focus on practicing the Check the Facts skill. The goal is to assess whether your emotional reaction matches the facts of the situation, and if not, adjust your response. This skill will help you challenge assumptions or interpretations that may not be accurate and develop a more realistic understanding of the situation.

These exercises will guide you through different ways to check the facts and align your emotions with the reality of the situation. After each exercise, we’ll reflect on how it felt and how you might use this skill in daily life.

What is the Check the Facts Skill in DBT?

Check the Facts is a skill in Dialectical Behavior Therapy (DBT) that helps you assess whether your emotional response is based on the facts of a situation. Sometimes, our emotions are triggered by interpretations or assumptions that aren’t fully accurate, leading to distress. By checking the facts, you can determine whether your emotions are justified or whether you need to adjust your response to better fit the reality of the situation.

This skill helps you avoid overreacting or misinterpreting events and allows you to base your emotional responses on facts rather than assumptions or emotional thinking.

15 Check the Facts Skill Activities

Activity 1: Identifying Assumptions

Intro to activity:
This activity helps clients practice identifying assumptions they might be making about a situation, and checking whether those assumptions are based on facts or interpretations.

How to practice this activity:

Prompt:
“We’re going to focus on identifying assumptions in a recent situation. The goal is to examine whether you are making assumptions about the situation and whether those assumptions are based on facts.”

Preparation:
The therapist asks clients to think about a recent emotional experience where they may have made assumptions about what was happening. Clients are encouraged to reflect on what assumptions they made and whether they had evidence to support them.

Guidance:
Therapist says: “Think about a time when you felt strong emotions in response to a situation. Now, reflect on whether you made any assumptions. For example, did you assume someone was upset with you, or that something bad was going to happen? Practice identifying these assumptions and ask yourself whether there are any facts to support them.”

Experience:
Clients spend 5-10 minutes identifying assumptions they made in a recent emotional experience. The therapist encourages them to evaluate whether the assumptions were based on facts or interpretations.

Observation:
Clients reflect on how they felt after identifying their assumptions. Did focusing on assumptions help them gain clarity about whether their emotional response was based on facts?

Discussion:
After the activity, the therapist asks: “What did it feel like to identify your assumptions? Did this practice help you understand how your assumptions influenced your emotional reaction?”

Reflection:
Reflect on how identifying assumptions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid jumping to conclusions in the future?”

Activity 2: Gathering Evidence

Intro to activity:
This activity helps clients practice gathering evidence to support or challenge their emotional responses, encouraging them to look for facts that either confirm or contradict their initial interpretation.

How to practice this activity:

Prompt:
“We’re going to focus on gathering evidence for your emotional response. The goal is to find facts that either support or challenge the way you’re feeling.”

Preparation:
The therapist asks clients to think about a recent emotional situation where they reacted strongly. Clients are encouraged to gather evidence, such as things they observed or heard, to see if their emotional response was based on facts.

Guidance:
Therapist says: “Think about a situation where you felt a strong emotion. Now, gather evidence to support or challenge your response. Did you see or hear anything that backs up your feelings? What facts are you basing your response on? Focus on using concrete evidence rather than assumptions or emotional interpretations.”

Experience:
Clients spend 5-10 minutes gathering evidence for their emotional response. The therapist encourages them to focus on factual observations, such as things people said or did, rather than assumptions.

Observation:
Clients reflect on how they felt after gathering evidence for their emotional response. Did focusing on facts help them adjust their emotional reaction?

Discussion:
After the activity, the therapist asks: “What did it feel like to gather evidence for your emotional response? Did this practice help you align your emotions more with the facts?”

Reflection:
Reflect on how gathering evidence can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you develop a more accurate understanding of situations?”

Activity 3: Checking for Cognitive Distortions

Intro to activity:
This activity helps clients practice checking for cognitive distortions—unhelpful thinking patterns that can lead to inaccurate emotional responses.

How to practice this activity:

Prompt:
“We’re going to focus on checking for cognitive distortions. The goal is to identify any unhelpful thinking patterns that may be influencing your emotional response.”

Preparation:
The therapist asks clients to think about a recent emotional situation and check for cognitive distortions, such as black-and-white thinking, catastrophizing, or mind reading. Clients are encouraged to see whether these thinking patterns affected their emotional response.

Guidance:
Therapist says: “Think about a recent emotional situation and ask yourself if any cognitive distortions are present. For example, did you assume the worst would happen, or that others were thinking negatively about you? Practice identifying these distortions and challenge whether they’re based on facts.”

Experience:
Clients spend 5-10 minutes identifying cognitive distortions in their emotional response. The therapist encourages them to challenge these distortions and consider more balanced perspectives.

Observation:
Clients reflect on how they felt after identifying cognitive distortions. Did checking for distortions help them see the situation more clearly?

Discussion:
After the activity, the therapist asks: “What did it feel like to identify cognitive distortions? Did this practice help you challenge any unhelpful thinking patterns?”

Reflection:
Reflect on how checking for cognitive distortions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you develop more realistic and balanced thinking?”

Activity 4: Rewriting the Story

Intro to activity:
This activity helps clients practice rewriting the story of a situation based on the facts, encouraging them to reinterpret events in a way that aligns more closely with reality.

How to practice this activity:

Prompt:
“We’re going to focus on rewriting the story of a situation. The goal is to reinterpret the event based on the facts, rather than assumptions or emotional thinking.”

Preparation:
The therapist asks clients to think about a recent emotional situation where they might have interpreted events in a way that led to distress. Clients are encouraged to rewrite the story using only the facts of what happened.

Guidance:
Therapist says: “Think about a situation where your emotions were triggered. Now, rewrite the story of what happened, focusing only on the facts. For example, if you assumed someone was upset with you, ask yourself if there were any actual signs of that, or if it was your interpretation. Focus on creating a more accurate version of the story based on what you know to be true.”

Experience:
Clients spend 5-10 minutes rewriting the story of their emotional situation, using only the facts. The therapist encourages them to challenge any assumptions or interpretations and stick to the evidence.

Observation:
Clients reflect on how they felt after rewriting the story based on the facts. Did this practice help them see the situation more clearly and reduce emotional distress?

Discussion:
After the activity, the therapist asks: “What did it feel like to rewrite the story of the situation? Did this practice help you see things more objectively?”

Reflection:
Reflect on how rewriting the story can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you respond more effectively to situations in the future?”

Activity 5: Asking Questions to Clarify the Facts

Intro to activity:
This activity helps clients practice asking questions to clarify the facts of a situation, ensuring they have accurate information before reacting emotionally.

How to practice this activity:

Prompt:
“We’re going to focus on asking questions to clarify the facts. The goal is to gather more information to ensure your emotional response is based on accurate details.”

Preparation:
The therapist asks clients to think about a recent emotional situation where they reacted based on assumptions. Clients are encouraged to ask clarifying questions that would help them better understand the facts of the situation.

Guidance:
Therapist says: “Think about a time when you had an emotional reaction, but didn’t have all the facts. Now, practice asking questions that would clarify the situation. For example, if you assumed someone was upset with you, ask yourself what you could have asked to check whether that assumption was true. Focus on gathering information that would help you react more appropriately.”

Experience:
Clients spend 5-10 minutes coming up with questions they could ask to clarify the facts of a situation. The therapist encourages them to focus on gathering accurate information before responding emotionally.

Observation:
Clients reflect on how they felt after identifying clarifying questions. Did this practice help them realize they could have reacted differently if they had more information?

Discussion:
After the activity, the therapist asks: “What did it feel like to think of questions that could clarify the facts? Did this practice help you understand the importance of gathering information before reacting?”

Reflection:
Reflect on how asking clarifying questions can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you react more calmly and appropriately in the future?”

Activity 6: Fact vs. Interpretation

Intro to activity:
This activity helps clients practice distinguishing between facts and interpretations, allowing them to assess whether their emotional response is based on an interpretation of events or on concrete facts.

How to practice this activity:

Prompt:
“We’re going to focus on separating facts from interpretations. The goal is to identify what happened (the facts) and how you interpreted those events (your perspective).”

Preparation:
The therapist asks clients to think about a recent emotional experience and break it down into two parts: the facts of what happened and their interpretation of the events. Clients are encouraged to differentiate between observable facts and personal interpretations.

Guidance:
Therapist says: “Think about a recent emotional situation. Now, separate the facts from your interpretation. The facts are things you can observe or verify, like ‘I saw my friend walk past me without saying hello.’ Your interpretation might be, ‘My friend is upset with me.’ Focus on identifying the facts and then separating them from your interpretation.”

Experience:
Clients spend 5-10 minutes distinguishing between facts and interpretations in a recent situation. The therapist encourages them to stick to observable evidence and challenge any assumptions they made.

Observation:
Clients reflect on how they felt after separating facts from interpretations. Did focusing on the facts help them see the situation more clearly and reduce emotional intensity?

Discussion:
After the activity, the therapist asks: “What did it feel like to separate the facts from your interpretation? Did this practice help you understand how interpretations influenced your emotions?”

Reflection:
Reflect on how separating facts from interpretations can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid emotional reactions based on misinterpretations in the future?”

Activity 7: Reality Testing

Intro to activity:
This activity helps clients practice reality testing by checking whether their emotional response matches the actual reality of the situation.

How to practice this activity:

Prompt:
“We’re going to focus on testing the reality of your emotional response. The goal is to check whether your emotional reaction fits with the reality of the situation.”

Preparation:
The therapist asks clients to think about a time when they had an emotional response that felt intense or overwhelming. Clients are encouraged to compare their emotional response to the reality of the situation and see if the two align.

Guidance:
Therapist says: “Think about a situation where your emotions were strong. Now, test the reality of your emotional response by asking yourself, ‘Does this emotion fit the facts of the situation?’ For example, if you felt extreme anxiety over a minor issue, ask yourself if the reality of the situation called for that level of anxiety. Focus on testing whether your response matches the facts.”

Experience:
Clients spend 5-10 minutes practicing reality testing. The therapist encourages them to compare their emotional response to the actual facts and assess whether their feelings were justified.

Observation:
Clients reflect on how they felt after reality testing their emotional response. Did checking the facts help them adjust their emotional reaction to better fit the situation?

Discussion:
After the activity, the therapist asks: “What did it feel like to test the reality of your emotional response? Did this practice help you see where your emotions might have been exaggerated or out of proportion to the facts?”

Reflection:
Reflect on how reality testing can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you respond more appropriately to stressful situations in the future?”

Activity 8: Challenging Emotional Thinking

Intro to activity:
This activity helps clients practice challenging emotional thinking—when emotions, rather than facts, dictate how they interpret a situation—and encourage more fact-based interpretations.

How to practice this activity:

Prompt:
“We’re going to focus on challenging emotional thinking. The goal is to identify when your emotions are influencing how you interpret a situation and challenge that thinking with facts.”

Preparation:
The therapist asks clients to reflect on a recent situation where their emotions drove their interpretation of events. Clients are encouraged to examine how their emotional state may have influenced their thinking and to challenge that interpretation using facts.

Guidance:
Therapist says: “Think about a time when your emotions influenced how you interpreted a situation. Now, challenge that emotional thinking by asking yourself, ‘What are the actual facts of the situation?’ For example, if you felt anxious and interpreted someone’s neutral comment as critical, ask yourself if there’s factual evidence for that interpretation or if it was based on your emotions. Focus on separating emotional thinking from factual evidence.”

Experience:
Clients spend 5-10 minutes challenging emotional thinking. The therapist encourages them to focus on facts, rather than letting emotions dictate their interpretation of events.

Observation:
Clients reflect on how they felt after challenging their emotional thinking. Did focusing on the facts help them see the situation more clearly and adjust their emotional response?

Discussion:
After the activity, the therapist asks: “What did it feel like to challenge your emotional thinking? Did this practice help you see where your emotions might have clouded your judgment?”

Reflection:
Reflect on how challenging emotional thinking can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid reacting to situations based solely on emotions in the future?”

Activity 9: Verifying Information

Intro to activity:
This activity helps clients practice verifying information to ensure that their emotional responses are based on accurate and reliable facts, rather than assumptions or misunderstandings.

How to practice this activity:

Prompt:
“We’re going to focus on verifying information. The goal is to ensure that the information you’re using to base your emotional response on is accurate and reliable.”

Preparation:
The therapist asks clients to reflect on a recent emotional situation where they may have reacted based on incomplete or inaccurate information. Clients are encouraged to think about how they could verify the information before reacting.

Guidance:
Therapist says: “Think about a time when you had an emotional reaction based on information you received. Now, ask yourself, ‘How do I know this information is accurate?’ For example, if you heard that someone was upset with you, did you verify that information, or did you assume it was true based on hearsay or your own interpretation? Focus on verifying information before reacting.”

Experience:
Clients spend 5-10 minutes practicing verifying information. The therapist encourages them to focus on how verifying facts can help ensure that their emotional responses are based on accurate details.

Observation:
Clients reflect on how they felt after verifying information. Did focusing on accuracy help them adjust their emotional response?

Discussion:
After the activity, the therapist asks: “What did it feel like to verify the information before reacting? Did this practice help you feel more confident in your emotional response?”

Reflection:
Reflect on how verifying information can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid reacting to incomplete or inaccurate information in the future?”

Activity 10: Considering Alternative Explanations

Intro to activity:
This activity helps clients practice considering alternative explanations for events, allowing them to broaden their perspective and avoid jumping to conclusions based on limited facts.

How to practice this activity:

Prompt:
“We’re going to focus on considering alternative explanations for a situation. The goal is to broaden your perspective by thinking of other possible explanations for what happened.”

Preparation:
The therapist asks clients to think about a recent emotional situation where they reacted quickly based on one interpretation. Clients are encouraged to consider alternative explanations that could account for what happened.

Guidance:
Therapist says: “Think about a time when you reacted emotionally to a situation. Now, consider alternative explanations for what happened. For example, if you assumed someone ignored your text message because they were upset with you, could there be another explanation, like they were busy or didn’t see the message? Focus on broadening your perspective by thinking of other possible reasons for the event.”

Experience:
Clients spend 5-10 minutes considering alternative explanations for their emotional situation. The therapist encourages them to explore other possible reasons for what happened, rather than focusing on their initial assumption.

Observation:
Clients reflect on how they felt after considering alternative explanations. Did broadening their perspective help them reduce emotional intensity and see the situation more clearly?

Discussion:
After the activity, the therapist asks: “What did it feel like to consider alternative explanations for the situation? Did this practice help you gain a clearer perspective and adjust your emotional response?”

Reflection:
Reflect on how considering alternative explanations can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid jumping to conclusions based on limited information?”

Activity 11: Taking a Step Back

Intro to activity:
This activity helps clients practice taking a mental step back from an emotional situation, allowing them to gain perspective and reassess whether their emotional reaction is based on facts.

How to practice this activity:

Prompt:
“We’re going to focus on taking a step back from the situation. The goal is to create some distance between yourself and the emotional experience so you can reassess your response based on the facts.”

Preparation:
The therapist asks clients to reflect on a time when they were caught up in strong emotions. Clients are encouraged to imagine taking a step back from the situation to observe it more objectively.

Guidance:
Therapist says: “Think about a time when you were overwhelmed by emotions in a situation. Now, imagine taking a mental step back, as if you’re an outside observer. What do you see? Are your emotions based on facts or assumptions? Focus on viewing the situation more objectively and reassessing your response based on what you see from a distance.”

Experience:
Clients spend 5-10 minutes mentally stepping back from a recent emotional situation and observing it with fresh eyes. The therapist encourages them to use this distance to assess whether their emotional response was aligned with the facts.

Observation:
Clients reflect on how they felt after mentally stepping back from the situation. Did gaining distance help them reassess their emotional response and see the facts more clearly?

Discussion:
After the activity, the therapist asks: “What did it feel like to take a mental step back from the situation? Did this practice help you gain clarity about your emotional reaction?”

Reflection:
Reflect on how taking a step back can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you respond to emotional situations more effectively in the future?”

Activity 12: Identifying Emotional Bias

Intro to activity:
This activity helps clients practice identifying emotional bias—when their emotions skew their interpretation of a situation—and encourages them to check whether their response is based on facts or emotional distortion.

How to practice this activity:

Prompt:
“We’re going to focus on identifying emotional bias in your interpretation of events. The goal is to check whether your emotions are distorting how you view the situation.”

Preparation:
The therapist asks clients to think about a time when their emotions might have influenced their interpretation of a situation. Clients are encouraged to reflect on whether their emotions led them to perceive things differently than the facts would suggest.

Guidance:
Therapist says: “Think about a time when your emotions influenced how you viewed a situation. Did feeling angry, anxious, or sad make you interpret things more negatively than they were? Now, practice identifying any emotional bias in your response. Focus on checking whether your emotions distorted the facts.”

Experience:
Clients spend 5-10 minutes identifying emotional bias in a recent situation. The therapist encourages them to separate their emotions from the facts and challenge any bias that may have influenced their interpretation.

Observation:
Clients reflect on how they felt after identifying emotional bias. Did checking for bias help them adjust their emotional response and see the situation more clearly?

Discussion:
After the activity, the therapist asks: “What did it feel like to identify emotional bias in your interpretation? Did this practice help you reduce any emotional distortion and see the facts more objectively?”

Reflection:
Reflect on how identifying emotional bias can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid letting your emotions cloud your judgment in the future?”

Activity 13: Practicing Non-Reactivity

Intro to activity:
This activity helps clients practice non-reactivity, allowing them to pause before responding emotionally to a situation and giving them time to check the facts before reacting.

How to practice this activity:

Prompt:
“We’re going to focus on practicing non-reactivity. The goal is to pause before reacting emotionally, allowing yourself time to check the facts before responding.”

Preparation:
The therapist asks clients to think about a recent situation where they reacted emotionally without pausing to check the facts. Clients are encouraged to reflect on how taking a moment to pause could have changed their response.

Guidance:
Therapist says: “Think about a time when you reacted emotionally right away. Now, practice non-reactivity by imagining yourself pausing before responding. Use that pause to check the facts of the situation. Did the situation call for that emotional response? Focus on how taking a moment to pause could have helped you respond more appropriately.”

Experience:
Clients spend 5-10 minutes practicing non-reactivity by imagining themselves pausing before reacting emotionally. The therapist encourages them to use this pause to reassess the facts and decide whether their emotional response fits the situation.

Observation:
Clients reflect on how they felt after practicing non-reactivity. Did pausing help them feel more in control of their emotional response and check the facts more carefully?

Discussion:
After the activity, the therapist asks: “What did it feel like to practice non-reactivity? Did this practice help you see the value of pausing before reacting emotionally?”

Reflection:
Reflect on how practicing non-reactivity can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you react more thoughtfully and less impulsively in the future?”

Activity 14: Examining the Consequences

Intro to activity:
This activity helps clients examine the potential consequences of their emotional reactions, encouraging them to check whether reacting based on their emotions would be helpful or harmful in the situation.

How to practice this activity:

Prompt:
“We’re going to focus on examining the consequences of your emotional reaction. The goal is to assess whether reacting emotionally would lead to helpful or harmful outcomes.”

Preparation:
The therapist asks clients to think about a time when they reacted emotionally and consider the consequences of that response. Clients are encouraged to reflect on whether their emotional reaction led to positive or negative outcomes.

Guidance:
Therapist says: “Think about a time when you reacted emotionally to a situation. Now, examine the consequences of that response. Did your reaction lead to helpful outcomes, or did it cause harm or make the situation worse? Focus on checking whether reacting emotionally was the best course of action, or if it led to unintended consequences.”

Experience:
Clients spend 5-10 minutes examining the consequences of their emotional reactions. The therapist encourages them to reflect on how their emotional responses influenced the outcome of the situation and whether checking the facts could have led to a better result.

Observation:
Clients reflect on how they felt after examining the consequences of their emotional reactions. Did focusing on the outcomes help them understand the impact of reacting emotionally without checking the facts?

Discussion:
After the activity, the therapist asks: “What did it feel like to examine the consequences of your emotional reaction? Did this practice help you realize the importance of checking the facts before reacting?”

Reflection:
Reflect on how examining the consequences of your emotional responses can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid reacting in ways that lead to negative outcomes in the future?”

Activity 15: Fact-Checking with Others

Intro to activity:
This activity helps clients practice fact-checking by asking others for their perspective on a situation, ensuring that their emotional response is aligned with an accurate understanding of the facts.

How to practice this activity:

Prompt:
“We’re going to focus on checking the facts by asking others for their perspective. The goal is to get feedback from someone else to ensure your emotional response is based on an accurate understanding of the situation.”

Preparation:
The therapist asks clients to think about a time when they reacted emotionally to a situation and consider whether they could have asked someone else for their perspective before reacting. Clients are encouraged to reflect on how getting another viewpoint could have helped them check the facts.

Guidance:
Therapist says: “Think about a situation where you reacted emotionally. Now, imagine asking someone else for their perspective before reacting. Did their view of the situation align with yours, or did they offer a different perspective? Focus on using others’ viewpoints to check whether your emotional response was based on the facts.”

Experience:
Clients spend 5-10 minutes practicing fact-checking by considering how asking someone else for their perspective could have helped them respond more appropriately. The therapist encourages them to reflect on how others’ feedback might offer a clearer view of the situation.

Observation:
Clients reflect on how they felt after imagining fact-checking with others. Did considering another perspective help them see the situation more clearly and adjust their emotional response?

Discussion:
After the activity, the therapist asks: “What did it feel like to imagine fact-checking with others? Did this practice help you see the value of getting another viewpoint before reacting emotionally?”

Reflection:
Reflect on how fact-checking with others can help you manage emotional distress. In a group, the therapist might ask: “How could practicing this skill help you avoid reacting based on a limited or biased understanding of the situation?”