Think of triggers as emotional time machines, whisking you back to past experiences and feelings. When seemingly small events trigger intense reactions, it's often because they resonate with something from the past. These triggers, rooted in past traumas or distressing experiences, can lead to exaggerated emotional responses in the present.
Checking the Facts in DBT: Shedding Light on Emotional Clarity
Checking the facts empowers individuals to challenge distorted thinking patterns and better understand their their emotional world. It involves examining the evidence and reality of a situation to gain a clearer perspective on what's truly happening. By checking the facts, parents can help their teens distinguish between subjective interpretations and objective reality.
Practical Steps for Checking the Facts:
Step 1: Identify the Emotion
Pinpoint the specific emotion you’re experiencing.
Step 2: Observe the Event
Step back and observe the triggering event objectively, focusing on the facts you can perceive through your senses.
Step 3: Examine Interpretations
Explore your interpretations, thoughts, and assumptions about the event. Challenge your perceptions and explore alternative perspectives.
Step 4: Assess for Threat
Assess the perceived threat underlying your emotional reaction, exploring the likelihood of its occurrence and considering alternative outcomes.
Step 5: Evaluate Emotion-Fit
Evaluate whether your emotional response aligns with the actual facts of the situation, using your Wise Mind to discern the appropriateness of their reaction.
Sarah's Classroom Catastrophe
Let's consider Sarah, a 15-year-old struggling with feelings of inadequacy. After a humiliating incident during a class presentation, Sarah returns home in tears, convinced that she's a failure. Her mother, Lisa, listens empathetically and gently guides Sarah through the process of checking the facts.
Together, they dissect the triggering event, separating fact from fiction, and challenging Sarah's distorted perceptions. Through open dialogue and reflection, Sarah gains a clearer understanding of the situation, ultimately concluding that while she felt embarassed, she was not “a total failure” and she used her skills to recover.
By embracing the principles of DBT and cultivating a practice of checking the facts, you can develop emotional resilience and well-being. So, the next time you’re swept away by a tidal wave of emotions, remember to pause, breathe, and check the facts.