Check the Facts: A DBT Skill for Managing Emotions and Challenging Assumptions
Check the Facts is a Dialectical Behavior Therapy (DBT) skill that helps you distinguish what happened from the assumptions and interpretations surrounding an emotional experience. Learn how to examine the evidence, consider alternative explanations, and determine whether your emotion and its intensity fit the situation. This practice supports emotional regulation without dismissing your feelings or overlooking genuine concerns.
Opposite Action: A DBT Skill for Managing Emotions and Changing Unhelpful Behaviors
Opposite Action is a Dialectical Behavior Therapy (DBT) skill that helps you respond to emotions without automatically following the urges they create. When an emotion or its intensity does not fit the facts, choosing a different action can help interrupt unhelpful behavioral patterns. Learn how to identify emotional urges, determine when Opposite Action may be useful, and take manageable steps toward a response that supports your goals and well-being.
Self-Validation: A DBT Skill for Emotional Regulation and Self-Compassion
Self-Validation is a Dialectical Behavior Therapy (DBT) skill that helps you acknowledge your emotions and experiences without judging yourself for having them. Validating your feelings does not mean agreeing with every thought, approving of every behavior, or giving up on change. Learn how to recognize your emotions, respond to self-criticism with compassion, and support emotional regulation through a more understanding relationship with yourself.