Check the Facts: How to Stop an Anxious Spiral
The Sagent Behavioral Health provider consulted for this article on Check the Facts was Rebecca Neeck, LICSW, Outpatient DBT therapist.
If you’ve ever struggled with anxiety, you know that your thoughts can spiral out of control pretty quickly. Maybe a delay in a friend texting you back makes you start wondering if the friendship is over or your boss scheduling an unexpected meeting with you sends you into a panic about getting fired. When you’re in these spirals, the current of your anxious thoughts can feel overwhelming, and you may feel like you can’t control it. But what if there was a way to interrupt these spirals before they take over?
The good news is that while these thoughts and feelings are very powerful, there’s one simple mental exercise that you can do to stop yourself from spiraling in that moment, and it takes less than a minute. It’s a DBT skill called “Check the Facts.”
In this article, we’ll hear from DBT therapist Rebecca Neeck, LICSW, on this life-changing skill and how you can use it next time you’re struggling with anxious thoughts.
Related: What is Dialectical Behavior Therapy (DBT)?
What is “Check the Facts”?
“Check the Facts” is a DBT skill that helps you ensure that your emotional response matches the actual facts of a situation instead of your imagined assumptions or interpretations.
As Rebecca Neeck explains, “’Check the Facts’ allows us to recognize the bare facts of the matter rather than getting caught up in our judgments or ideas about what these facts might mean.” Here’s how to do it:
- First, pause and identify what you’re feeling.
- Then, ask yourself, “What are the actual facts here?”
- Finally, separate those facts from your interpretations or assumptions.
Next, we’ll cover how you can apply these three simple steps the next time you’re feeling a spike of anxiety about a situation.
Related: Strategies to Manage Anxiety: Therapist-Approved Tips
How to Use “Check the Facts”
You can use "Check the Facts" anytime you're feeling a spike of anxiety. Let's return to that example where your boss schedules an unexpected meeting. In this situation, your emotional response may be very heightened. You could be feeling anxious, nervous, or on edge. You may start to spiral and think about all of the worst-case scenarios. "Did I do something wrong? What if I get fired? What if I can't pay my bills?"
In that moment, instead of spiraling, you can “Check the Facts.” Ask yourself: “What do I actually know?” The fact is your boss wants to talk—that's it. Everything else—the worry about being fired, doing something wrong—those are interpretations, not facts. Maybe they're calling to congratulate you on your amazing work, or maybe they just need a quick project update.
“Taking just 30 seconds to separate facts from interpretations can save you hours of unnecessary worry,” Rebecca says.
Related: DBT Skills for Depression: 3 Powerful Techniques
Get Started Today
Now that you know how to use "Check the Facts" to interrupt anxious spirals, you might be interested in learning more life-changing DBT skills that can help you manage anxiety and improve your emotional well-being.
At Sagent Behavioral Health, we offer comprehensive DBT programs that teach practical skills you can use in daily life. Our services include both individual DBT therapy and group DBT programs, as well as psychiatry and addiction treatment.
Call 1-844-NYSTROM or request an appointment online to get schedule an appointment today!
