← Emotion Regulation
Check the facts
Our interpretations often drive emotions more than events do. Check them.
When to use it
Blue zone — when an emotion feels bigger than the situation.
Ask yourself
- What emotion do I want to change?
- What event set it off? Describe only what your senses observed.
- What am I assuming or interpreting? What else could explain it?
- Am I assuming a threat? How likely is it, really? What other outcomes are possible?
- What’s the catastrophe? Imagine coping with it well.
- Does my emotion — and its intensity — fit the actual facts? Ask Wise Mind.
Then decide
If the emotion fits the facts and acting on it is effective, act on it (and problem-solve). If it doesn’t fit, or acting on it won’t help, use Opposite Action.