Emotion Investigator: A DBT Tool to Check the Facts | PsychKit.org

The Emotion Investigator

A DBT Tool to “Check the Facts”

Begin Your Investigation

This tool will guide you through the DBT skill of “Checking the Facts.” It helps you explore if your emotional reaction fits the reality of a situation. Bring a recent, upsetting event to mind and press ‘Begin’ to start.

The Investigation

Answer each question thoughtfully and honestly.

Your Investigation Report

Review your answers. Does your original emotion fit the facts you’ve laid out? What would be a more effective way to respond?

What Does it Mean to “Check the Facts”?

“Check the Facts” is a core emotion regulation skill from Dialectical Behavior Therapy (DBT). It’s a systematic process of investigating your emotional responses to see if they are truly justified by the objective facts of a situation. Often, our most painful emotions are not caused by the facts themselves, but by our interpretations and assumptions about those facts.

This Emotion Investigator is an interactive tool that guides you through the process of checking the facts. It acts like a friendly detective, helping you separate your emotional interpretations from the verifiable reality, which can dramatically reduce the intensity of unnecessary emotional suffering.

When Should I Use This DBT Skill?

This skill is most powerful when you notice you are having a strong emotional reaction and want to understand it better before you act. Use this tool when:

You feel an intense emotion (like anger, shame, or fear) that feels overwhelming or out of proportion.
You have a strong urge to act impulsively in a way you might later regret.
You are questioning whether your emotional reaction is valid or if it’s based on a misunderstanding.
You want to practice responding to situations more thoughtfully and effectively, rather than reacting automatically.

The Science Behind It: How Checking the Facts Regulates Emotion

This DBT skill is a powerful blend of mindfulness and cognitive therapy, engaging the logical part of your brain to calm your emotional centers.

Engaging the Prefrontal Cortex: When you’re in the grip of a strong emotion, your brain’s emotional center (the amygdala) is highly active, while the more rational, “thinking” part (the prefrontal cortex) is less engaged. The structured, question-and-answer process of checking the facts forces you to activate your prefrontal cortex, which helps to regulate and calm the amygdala’s alarm signals.
Slowing Down the Reaction: The process itself creates a crucial pause between the emotional trigger and your behavioral response. This “mindful moment” is where you regain your power of choice. Instead of lashing out in anger or withdrawing in shame, you give yourself time to see the situation more clearly.
Targeting Interpretations: This skill is based on the cognitive model, which shows that our emotions are primarily driven by our thoughts and interpretations. By systematically examining your interpretations and comparing them to the objective facts, you can often see that your emotion “fits” your interpretation, but not necessarily the reality of the situation. This insight is what allows the emotion to decrease in intensity.

Important Safety Disclaimer & When to Seek Help

This tool is for educational and skill-building purposes only. It is not a substitute for professional medical advice, diagnosis, or therapy.

The goal of “Check the Facts” is not to invalidate your emotions. Your feelings are always real and valid. The purpose is to understand what is causing them and to ensure that your responses are effective and helpful for you in the long run.

If you consistently find that your emotions are intense, difficult to control, and are causing significant problems in your life, it is a sign of strength to seek support from a qualified mental health professional, especially one trained in DBT. If you are in crisis, please call your local emergency number.

Emotion Investigator: A DBT Tool to “Check the Facts”