Check the Facts and Opposite Action worksheet
For an emotion that's running the show. Check whether it fits what's actually happening, then get a plan: solve the problem, or act opposite to the urge.
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Your plan
What this tool does
It walks through DBT's Check the Facts skill: name the emotion and how strong it is, describe what happened as facts, separate the facts from your interpretations, and decide whether the emotion fits. If it fits and acting on it would help, the plan points you to problem solving. If it doesn't fit, or acting on it would make things worse, the plan gives you the opposite action for that emotion.
Sample output
Emotion: fear, 70 out of 100.
Facts: My friend read my message at 2pm and hasn't replied.
Interpretation: She's angry with me. Other explanations: she's at work, she forgot, she's having a hard day.
Fits the facts? No. Next skill: opposite action. Approach instead of avoiding: send one friendly, ordinary message tomorrow, keep your plans with her, and don't ask for reassurance.
Learn each skill: Check the Facts, Opposite Action, Problem Solving.
Questions
What is a check the facts worksheet?
Check the Facts is a DBT emotion regulation skill. You name the emotion, describe what happened as facts, separate the facts from your interpretations, and decide whether the emotion, and how strong it is, fits the facts. This worksheet walks through those questions and then tells you which skill comes next.
What is an opposite action worksheet?
Opposite action is the DBT skill for an emotion that doesn't fit the facts, or one that fits but where acting on it would make things worse. You do the opposite of what the emotion urges, and you do it all the way. This worksheet checks the facts first, then gives you a specific opposite action plan.
What if the emotion fits the facts?
Then the next step is usually problem solving, not opposite action. If fear fits, get safer. If guilt fits, repair it. The exception is when acting on the emotion would still make things worse, like anger at your boss that fits but where yelling would cost you the job. Then opposite action still applies.
Does opposite action mean suppressing my feelings?
No. You don't pretend the emotion isn't there or talk yourself out of it. You let yourself feel it and change what you do with your body and behavior. The emotion usually shifts afterward.
Is this worksheet free and private?
Yes. There is no account and nothing is sent anywhere. Your draft is kept only in this browser so you can come back to it, and the Clear button removes it.
Skills tools work best alongside a DBT therapist. How to find real DBT.
Checking the facts gets easier with a DBT therapist who knows your patterns. Send us a message.