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DBT Skills Checking The Facts (Emotion Regulation)

In this video I will look at the emotional regulation skill of checking the facts. This is a technique from the school of psychotherapy known as dialectical behaviour therapy or DBT. Let’s start by looking at an example, During Simons annual review his manager told him how pleased he was with his performance so Simon took the opportunity to ask for a pay rise. Simon’s manager replied, ‘Leave it with me, I’ll look at the budget for the year and I’ll get back to you”. Simon thought “I’m being dismissed, he’s not going to get back to me at all, in fact he’s probably not even pleased with my performance’. Simon’s had a DBT therapy session that evening and his therapist suggested he complete the exercise called checking the facts. 🔵 WORK WITH ME If you'd like to work with me, or a member of the Lewis Psychology team, please click on the links below: ☐ Lewis Psychology CIC (for face to face therapy): https://www.lewispsy.org.uk ☐ Lewis Psychology Online (for online therapy): https://lewispsyonline.co.uk 🔵 CHAPTERS 0:00 Why you need to check the facts? 1:21 Step One 2:00 Step Two 2:53 Step Three 3:54 Step Four 4:35 Step Five 5:27 Step Six 🔵 STEP ONE: WHAT IS THE EMOTION YOU ARE TRYING TO CHANGE? Simon was asked to notice his thoughts, emotions, bodily sensations and action urges. When talking about the event Simon noticed he felt angry, has fists were clenched and he had the urge to punch a wall. 🔵 STEP TWO: WHAT IS THE EVENT THAT TRIGGERED THE EMOTION? In this section Simon wrote: “I asked my manager for a pay rise and and he said he would have a think about it. He dismissed me and made me look a total fool. How dare he treat me that way. He has made me feel so angry”. Simon described the situation using very judgemental and emotive language. This can actually fuel an already strong emotional state. Simons DBT therapist asked him to check the facts and rephrase the triggering event without any judgements, black and white thinking or catastrophising. 🔵 STEP THREE: WHAT ARE YOUR INTERPRETATIONS, THOUGHTS AND ASSUMPTIONS ABOUT THE EVENT? In this section Simon reflected on his interpretations about the event and his manager. Simons DBT therapist asked him to to check the facts. Simon then recognised he is adding his own interpretations and assumptions to the event. 🔵 STEP FOUR: ARE YOU ASSUMING A THREAT? Reflecting on the threat within this situation Simon wrote: “I felt angry because I thought my pay rise was being blocked and I was being dismissed’. Simons DBT therapists asks him to Check the facts. Simon wrote: ‘My manager has always been really good to me, always pleasant and encouraging. He has always supported me at work and has never previously dismissed me or disrespected me in anyway’. 🔵 STEP FIVE: WHAT IS THE CATASTROPHE? Simon reflected upon the worse possible outcome, ‘If my manager says no to a pay rise, nothing actually changes. I may feel a little disappointed or upset’. Simons DBT therapist invited him to think about how he would cope if the worse case scenario happened, Simon wrote: ‘I could talk to a friend, go for a run or use any of my DBT distress tolerance skills such as radical acceptance’. If the worse case scenario does happen there are things Simon can do that can help. 🔵 STEP SIX: DOES YOUR EMOTION AND/OR ITS INTENSITY FIT THE FACTS? Simons primary emotion was anger, and anger would fits the facts if Simon or a loved was threatened or attacked. Anger would also fit the facts if an important goal was being deliberately blocked. Simon concluded that anger doesn’t fits the facts. Sometimes the emotion can fit the facts but the intensity of the emotion doesn’t fit the facts so it’s important to reflect on the emotion and the intensity of the emotion. 🔵 ABOUT TERESA LEWIS Teresa Lewis is the founder and Director of Lewis Psychology and a Senior Accredited psychotherapist with the British Association for Counselling and Psychotherapy (MBACP Snr. Accred). Qualified in 1995, Teresa has been providing counselling and psychotherapy treatment for nearly 30 years. Teresa holds a masters degree in counselling and psychotherapy and is a qualified EMDR Practitioner having completed training accredited with EMDR Europe. Teresa is also a qualified adult educator and an accredited Mindfulness teacher As a recognised expert in her field Teresa is frequently asked to conduct editorial reviews and endorse counselling and psychotherapy books for international publishing houses. ☐ Email: [email protected] ☐ Buy Me A Coffee: https://www.buymeacoffee.com/lewispsy... 🔵 GRAPHICS AND THUMBNAIL Thumbnail and B-Roll graphics by Teresa Lewis. B-Roll video is used in strict compliance with the appropriate permissions and licenses required from Pexels.com in accordance with the YouTube Partner Program, Community guidelines and YouTube terms of service. #LewisPsychology