{ "kind": "node-detail-initial-slice", "version": "0.2.78", "generatedAt": "2026-10-02T19:25:44.323Z", "locale": "en", "route": "/en/practice/skills/check-the-facts/", "nodeId": "check-the-facts", "nodeType": "skill", "node": { "id": "check-the-facts", "type": "skill", "title": "Check the Facts", "searchAliases": [ "Check the Facts", "Fakten pruefen" ], "evidenceContinuations": [ { "nodeId": "opposite-action", "relationId": "rel-141", "kind": "learning", "placement": "decision", "moduleId": "emotion-regulation", "reason": "If the emotion does not fit the facts or acting on its urge would not be effective, explore opposite action here.", "priority": 1, "evidence": [ { "sourceId": "linehan-handouts-worksheets-446p", "locator": "Emotion Regulation Handout 10, steps 2–4", "path": "books/#06 Linehan_skills_handouts_worksheets (446p)/09_emotion-regulation/12_handout_10_opposite-action-emotion-regulation-worksheet-7.md", "lineStart": 18, "lineEnd": 53, "sha256": "1514799350fe25e3bd2dcc32a672d1932bc30e5a4023c965b661586183494bb7" } ] }, { "nodeId": "problem-solving", "relationId": "rel-142", "kind": "learning", "placement": "decision", "moduleId": "emotion-regulation", "reason": "If the facts are correct and the situation itself is the problem, continue by identifying a changeable goal and possible solutions.", "priority": 2, "evidence": [ { "sourceId": "linehan-handouts-worksheets-446p", "locator": "Emotion Regulation Handout 12, steps 1–3", "path": "books/#06 Linehan_skills_handouts_worksheets (446p)/09_emotion-regulation/14_handout_12_problem-solving-emotion-regulation-worksheet-8.md", "lineStart": 18, "lineEnd": 31, "sha256": "10cba67da22d4ea66a0db8f0eacb4512bb72b32c8ad5c4f813ade4e83cb5829a" } ] } ], "description": "Changing emotional responses · Fact checking · Fact checking decision", "priorityRank": 3, "priorityLabel": "Helpful early", "priorityDescription": "This node fits early in the path when inner restlessness or strong emotional activation are in the foreground.", "cardPreview": "When it is unclear whether feelings and assumptions really match the facts.", "purpose": "Separate observable facts from interpretations, threat assumptions, and catastrophizing to clarify whether an emotional response fits the situation in direction or intensity.", "applicationContext": "When strong emotions, assumptions of threat or absolute interpretations are in the room and it is still unclear whether emotional correction or situation change is needed.", "longDescription": { "text": "Check the Facts is the first step in changing unwanted emotions: before acting on an emotion or deciding it is justified, examine whether the emotion fits the actual facts of the situation — not interpretations, demands on reality, or thinking in absolutes. 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fundamentally understandable, but the situation needs to be actively changed.", "longDescription": { "text": "Problem solving is the appropriate response when an emotion is justified by the situation — when the facts are the problem, not the interpretation. If the emotion fits the facts, the emotion itself is not what needs to change: the situation does. Problem solving follows a sequence of steps: describe the problem situation precisely, check the facts, identify the goal, brainstorm possible solutions, evaluate each solution for effectiveness and feasibility, choose one and implement it, then evaluate the outcome. The skill requires first acknowledging that a problem exists — which is harder than it sounds when avoidance or denial is active. Problem solving is ineffective if the wrong problem is defined, which is why it always begins with a clear description of the actual situation rather than a judgment about it.", "furtherReading": [ { "sourceId": "linehan-manual-529p", "chapter": 9, "section": "XVI", "page": 373 } ] }, "sourceId": "linehan-manual-529p", "sourceLabel": "Linehan Manual", "sourceLocator": "Chapter 9, Section 11; Emotion Regulation Handout 12", "sourceCategory": "Foundation-oriented", "sourceType": "Manual", "sourceTrustSignal": "Primary source-close", "sourceAuthorityWeight": "high", "sourcePracticeWeight": "medium", "sourceAudienceFit": "Professional", "sourceNote": "Linehan Manual · Chapter 9, Section 11; Emotion Regulation Handout 12", "whenToUse": "When Check the Facts shows that it is not the emotion that should be corrected, but the real problem situation that should be dealt with.", "whenToUseSource": "editorial", "situationsSource": "explicit", "skillComplexity": "core", "interventionMode": "behavioral", "evidenceLevel": "clinical_consensus", "module": "emotion-regulation", "secondaryModules": [ "distress-tolerance", "interpersonal" ], "moduleBridgeContexts": [ { "moduleId": "distress-tolerance", "contextText": "When a real problem creates emotional crisis reactions, problem solving treats the cause - distress tolerance manages the crisis layer, while problem solving removes the trigger." }, { "moduleId": "interpersonal", "contextText": "Many interpersonal problems are solvable practical problems - interpersonal skills help with negotiation, problem solving with structured action." } ], "relatedIds": [ "chain-analysis", "rest-strategy", "cognitive-vulnerability", "weekly-regulator", "exposure-based-cognitive-rehearsal" ], "situations": [ "akzeptanz-vs-veraenderung", "wut-aerger", "belastung-vorbereiten", "orientierung-verstehen", "schuld" ], "practiceNodeIds": [ "exercise-problem-solving-worksheet", "exercise-figuring-out-how-to-change-unwanted-emotions" ], "comparisonTitle": "Check the Facts vs. Opposite Action vs. Problem Solving", "comparisonBullets": [], "comparisonAxes": [ { "label": "Primary question", "current": "Which changeable part can I address concretely?", "candidates": { "check-the-facts": "Does my appraisal actually fit the situation?", "opposite-action": "Which action would deliberately go against my current emotional direction?" } }, { "label": "Direction", "current": "Plan steps, options, and concrete change.", "candidates": { "check-the-facts": "Correct interpretation, assumptions, and emotional fit.", "opposite-action": "Change emotion-driven action tendencies through a deliberately opposite response." } }, { "label": "Typical context", "current": "Daily problems, plannable conflicts, workable obstacles.", "candidates": { "check-the-facts": "Fear, shame, uncertainty, escalating thoughts.", "opposite-action": "Withdrawal, attack, avoidance, or freezing as an unhelpful emotional direction." } } ], "comparisonNodeIds": [ "check-the-facts", "opposite-action" ], "comparisonDescription": "Helps distinguish between emotion regulation skills that can seem similar but differ in whether they rely on checking, counterdirection, or concrete change.", "learningPathType": "analysis-to-change", "learningPathTitle": "Explore and apply", "learningPathDescription": "These nodes translate behavioral understanding into the next effective change choice.", "learningPathNodeIds": [ "chain-analysis", "exercise-problem-solving-worksheet", "exercise-figuring-out-how-to-change-unwanted-emotions" ], "learningPathSteps": [ { "nodeId": "chain-analysis", "label": "Continue with a tool", "description": "This connection translates the current knowledge into a directly usable tool or protocol.", "pathType": "analysis-to-change" }, { "nodeId": "exercise-problem-solving-worksheet", "label": "Work through as an exercise now", "description": "This connection leads not only to a nearby concept but directly into a concrete exercise or worksheet.", "pathType": "analysis-to-change" }, { "nodeId": "exercise-figuring-out-how-to-change-unwanted-emotions", "label": "Work through as an exercise now", "description": "This connection leads not only to a nearby concept but directly into a concrete exercise or worksheet.", "pathType": "analysis-to-change" } ], "situationLinks": [ { "situationId": "akzeptanz-vs-veraenderung", "label": "Acceptance or Change", "entryType": "orientation", "pathSegment": "situations", "relationRole": "apply", "fit": "primary", "strength": 0.88, "isPreferred": true }, { "situationId": "schuld", "label": "Guilt or guilt feelings", "entryType": "emotion", "pathSegment": "emotionen", "relationRole": "apply", "fit": "primary", "strength": 0.82, "isPreferred": true }, { "situationId": "wut-aerger", "label": "Anger or Irritation", "entryType": "emotion", "pathSegment": "emotionen", "relationRole": "apply", "fit": "primary", "strength": 0, "isPreferred": true }, { "situationId": "belastung-vorbereiten", "label": "Prepare for Stress", "entryType": "prevention", "pathSegment": "situations", "relationRole": "apply", "fit": "secondary", "strength": 0, "isPreferred": true }, { "situationId": "orientierung-verstehen", "label": "Orientation and Understanding", "entryType": "orientation", "pathSegment": "situations", "relationRole": "apply", "fit": "secondary", "strength": 0, "isPreferred": true } ] } ], "situations": [ { "id": "angst-panik", "label": "Fear or panic", "shortLabel": "Fear", "entryType": "emotion", "isDraft": false, "description": "For anxiety peaks, near panic, fear of loss of control or massive concern.", "bodySensation": "Racing heart, tightness in the chest and throat, shallow breathing, muscle tension, sweating, trembling, dizziness", "impulse": "Flee or leave the situation, freeze and freeze, seek and secure control, avoid the next contact", "intensityNotes": "Course from chronic background worry to acute panic attack. Physical symptoms increase quickly and subside more slowly. Often wave character.", "longDescription": { "text": "Anxiety and panic form a continuum in DBT, with chronic background worry at one end and full panic with physiological symptoms at the other. DBT does not treat anxiety as intrinsically pathological — it treats it as a signal whose intensity has become dysregulating. The relevant skill categories are emotion regulation (check-the-facts, opposite action to anxiety, vulnerability reduction), distress tolerance for peak moments, and mindfulness for observing the wave without amplifying it. A key clinical distinction: anxiety justifies avoidance behaviors, which maintain anxiety — a common failure mode when skills are used to suppress rather than process the emotion. The core prescription of opposite action for unjustified anxiety is approach rather than avoidance: actively entering what is feared, not pulling away from it, and doing so repeatedly and all the way until the response decreases." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "check-the-facts", "relationRole": "understand" }, { "conceptId": "emotion-functions", "relationRole": "understand" }, { "conceptId": "emotions-model", "relationRole": "understand" }, { "conceptId": "emotion-exposure", "relationRole": "understand" }, { "conceptId": "accumulating-positive-emotions", "relationRole": "understand" }, { "conceptId": "please-skills", "relationRole": "understand" }, { "conceptId": "exercise-check-the-facts-worksheet", "relationRole": "apply" }, { "conceptId": "exercise-figuring-out-how-to-change-unwanted-emotions", "relationRole": "apply" }, { "conceptId": "tip-paced-breathing", "relationRole": "entry" }, { "conceptId": "cope-ahead", "relationRole": "prepare" }, { "conceptId": "exposure-based-cognitive-rehearsal", "relationRole": "apply" }, { "conceptId": "improving-the-moment", "relationRole": "apply" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "apply" }, { "conceptId": "opposite-action", "relationRole": "apply" } ], "pathSegment": "emotionen" }, { "id": "akzeptanz-vs-veraenderung", "label": "Acceptance or Change", "shortLabel": "Acceptance", "entryType": "orientation", "isDraft": false, "description": "For dilemmas between accepting, letting go and actively changing.", "bodySensation": "Inner tension and back and forth, exhaustion from the struggle, sometimes relief when letting go, resistance or pressure when acceptance feels like giving up", "impulse": "Wanting to fight and control, giving up and surrendering, looking for a middle ground, simply enduring the tension of the dilemma, adopting one pole in order to quickly resolve the tension", "intensityNotes": "Central DBT dialectic: neither blind acceptance nor exhausting struggle. Progression is often not linear, relapse into old patterns is common. Both poles have authorization and need different skills.", "longDescription": { "text": "The dialectical tension between acceptance and change is the foundational organizing principle of DBT, not a skill category. This situation applies when the core question is not which skill to use but which direction to move: toward accepting this, or toward changing it. Relevant skill categories are radical acceptance (and its extensions: turning the mind, willingness), mindfulness for observing the tension non-judgmentally, and emotion regulation for managing the frustration or grief that accompanies accepting something painful. The most common mistake is treating acceptance and change as opposites rather than complements — DBT explicitly holds both simultaneously. A second error is using acceptance as passive resignation rather than an active, chosen orientation toward reality." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "radical-acceptance", "relationRole": "understand" }, { "conceptId": "problem-solving", "relationRole": "apply" }, { "conceptId": "check-the-facts", "relationRole": "understand" }, { "conceptId": "dialektik", "relationRole": "entry" }, { "conceptId": "middle-path", "relationRole": "understand" }, { "conceptId": "willingness", "relationRole": "apply" }, { "conceptId": "turning-the-mind", "relationRole": "apply" }, { "conceptId": "options-for-solving-any-problem", "relationRole": "orient" }, { "conceptId": "question-what-is-the-difference-between-these-skills", "relationRole": "orient" }, { "conceptId": "question-is-this-validation-or-radical-acceptance", "relationRole": "orient" }, { "conceptId": "question-is-this-turning-the-mind-or-willingness", "relationRole": "orient" }, { "conceptId": "question-what-needs-acceptance-instead-of-fight", "relationRole": "orient" }, { "conceptId": "exercise-middle-path-calendar", "relationRole": "apply" }, { "conceptId": "clear-mind", "relationRole": "orient" }, { "conceptId": "wise-mind", "relationRole": "orient" } ], "pathSegment": "situations" }, { "id": "wut-aerger", "label": "Anger or Irritation", "shortLabel": "Anger", "entryType": "emotion", "isDraft": false, "description": "For intense anger, irritability or proximity to escalation.", "bodySensation": "Feeling of heat in the face and neck, increased muscle tension (jaw, shoulders, hands), accelerated pulse, tense stomach, feeling of pressure in the head", "impulse": "Attacking or confronting, enforcing boundaries loudly and directly, controlling the situation, leaving or withdrawing, expressing through voice or movement", "intensityNotes": "Course from mild irritability to explosive escalation. The increase usually occurs quickly (seconds to minutes), but can also persist for a long time as a background grudge. Cooling down takes time.", "longDescription": { "text": "Anger in DBT is understood as a primary emotion with a biological function but a high risk of interpersonal damage. Its rapid escalation makes it one of the most challenging emotions to regulate. The distinction from irritability is clinically important: irritability is more chronic and diffuse, while anger tends to escalate in response to specific triggers. Relevant skill categories are emotion regulation (check-the-facts, opposite action to anger), interpersonal effectiveness for managing relational impact, and distress tolerance during escalated peaks. The most frequent error is applying problem-solving prematurely — before physiological arousal decreases, repair attempts tend to make things worse. Body-based cooling (physical exercise, cold water) has stronger evidence than cognitive reframing at peak activation." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "opposite-action", "relationRole": "entry" }, { "conceptId": "exercise-check-the-facts-worksheet", "relationRole": "apply" }, { "conceptId": "exercise-opposite-action-worksheet", "relationRole": "apply" }, { "conceptId": "exercise-problem-solving-worksheet", "relationRole": "apply" }, { "conceptId": "question-how-do-i-change-an-unwanted-emotion", "relationRole": "orient" }, { "conceptId": "exercise-figuring-out-how-to-change-unwanted-emotions", "relationRole": "apply" }, { "conceptId": "exercise-loving-kindness-worksheet", "relationRole": "apply" }, { "conceptId": "check-the-facts", "relationRole": "entry" }, { "conceptId": "stop-skill", "relationRole": "stabilize" }, { "conceptId": "take-a-step-back", "relationRole": "stabilize" }, { "conceptId": "problem-solving", "relationRole": "apply" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "orient" }, { "conceptId": "recognizing-emotions", "relationRole": "orient" } ], "bundleLinks": [ { "bundleId": "stop-skill", "role": "stabilize" } ], "pathSegment": "emotionen" }, { "id": "scham", "label": "Shame", "shortLabel": "Shame", "entryType": "emotion", "isDraft": false, "description": "For withdrawal, feeling exposed, or self-deprecating reactions.", "bodySensation": "Flushing, stomach ache or nausea, body contracts, eyes lowered, urge to become rigid or smaller, warmth in the face", "impulse": "Hiding or fleeing the situation, remaining silent and becoming invisible, attacking or devaluing oneself, making amends or apologizing", "intensityNotes": "Often occurs situationally and suddenly. Can be acutely very intense. Often lasts longer than other emotions because it is linked to self-image. Can escalate into shame spirals.", "longDescription": { "text": "Shame is clinically distinct from guilt: guilt focuses on behavior, shame on the self as fundamentally flawed. In DBT, shame is linked to the biosocial model — it often arises from sustained invalidation experiences that internalized the message of being broken. The relevant skill categories are emotion regulation (check-the-facts, opposite action to shame), self-compassion, and mindfulness. The critical difference from guilt: opposite action for guilt involves repair; opposite action for shame involves exposure and self-disclosure rather than concealment. The most common mistake is accepting the emotion's narrative rather than examining whether the appraisal is accurate. Shame frequently underlies dropout from therapy and should be addressed proactively." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "opposite-action", "relationRole": "apply" }, { "conceptId": "self-compassion", "relationRole": "entry" }, { "conceptId": "loving-kindness", "relationRole": "stabilize" }, { "conceptId": "question-what-needs-acceptance-instead-of-fight", "relationRole": "orient" }, { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "recognizing-emotions", "relationRole": "orient" }, { "conceptId": "cognitive-vulnerability", "relationRole": "understand" }, { "conceptId": "emotion-functions", "relationRole": "understand" }, { "conceptId": "exercise-check-the-facts-worksheet", "relationRole": "apply" }, { "conceptId": "nonjudgmentally", "relationRole": "apply" }, { "conceptId": "radical-acceptance", "relationRole": "apply" }, { "conceptId": "turning-the-mind", "relationRole": "apply" }, { "conceptId": "validation", "relationRole": "apply" } ], "pathSegment": "emotionen" }, { "id": "trauer-verlust", "label": "Grief or loss", "shortLabel": "Grief", "entryType": "emotion", "isDraft": false, "description": "For reactions of loss, depression or painful sadness.", "bodySensation": "Heaviness in the body, fatigue, tightness or pressure in the chest, crying, slow movements, lack of appetite, sleep changes", "impulse": "Withdrawal and isolation, pausing and doing nothing, seeking connection to others, focusing on what has been lost, grieving and letting go", "intensityNotes": "Course often wavy, not linear. Intensity can increase again after days. Frequent periods of emotional numbness between painful waves. Duration from hours to weeks depending on the loss.", "longDescription": { "text": "Grief in DBT is treated as a justified emotion that deserves acknowledgment rather than suppression, but one that can become problematic when it persists beyond functional coping. It differs from depression in that it remains linked to a clear loss event and has a wave-like rather than persistent quality. The relevant skill categories are emotion regulation (especially non-judgmental observing), self-compassion, mindfulness, and radical acceptance for irreversible losses. Opposite action for grief involves re-engaging with meaningful activities, not eliminating sadness. A common mistake is treating grief as a problem to be solved rather than a process to be witnessed — which tends to prolong the emotional difficulty rather than reduce it." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "exercise-opposite-action-worksheet", "relationRole": "apply" }, { "conceptId": "exercise-mindfulness-of-current-emotions-worksheet", "relationRole": "apply" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "opposite-action", "relationRole": "apply" }, { "conceptId": "radical-acceptance", "relationRole": "understand" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "loving-kindness", "relationRole": "stabilize" }, { "conceptId": "emotion-functions", "relationRole": "understand" }, { "conceptId": "please-skills", "relationRole": "prepare" } ], "pathSegment": "emotionen" }, { "id": "innere-unruhe", "label": "Inner Restlessness", "shortLabel": "Restlessness", "entryType": "orientation", "isDraft": false, "description": "For diffuse activation, drivenness, absent-mindedness or lack of centering.", "bodySensation": "Restlessness in the body, inability to sit still, tingling or agitatedness in the limbs, concentration jumps, breathing unsteady", "impulse": "Urge to list or plan, distracted by activity, avoiding silence, wanting to make quick decisions to resolve the restlessness", "intensityNotes": "Inner unrest can be a harbinger of escalation or a chronic condition. Often you only notice them when you need to calm down. Stabilizing skills help more than problem solving.", "longDescription": { "text": "Inner restlessness is a diffuse activation state that often functions as an early-warning signal before tension escalates. It differs from high tension in that the activation is less physically intense and more characterized by drivenness, mental fragmentation, and difficulty settling. It also differs from acute crisis by its slower tempo and the residual capacity for self-observation. The relevant skill categories are mindfulness (returning to the present moment), self-soothing, and gentle body-based grounding. Common mistakes include immediately filling the restlessness with activity or planning — this temporarily reduces the discomfort but reinforces avoidance of the underlying signal. The clinically important question is whether the restlessness is a discrete state or a chronic baseline, since the intervention logic differs." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "self-soothing", "relationRole": "stabilize" }, { "conceptId": "mindfulness-what-skills", "relationRole": "entry" }, { "conceptId": "observe", "relationRole": "orient" }, { "conceptId": "describe", "relationRole": "orient" }, { "conceptId": "participate", "relationRole": "apply" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" }, { "conceptId": "nonjudgmentally", "relationRole": "orient" }, { "conceptId": "one-mindfully", "relationRole": "orient" }, { "conceptId": "effectively", "relationRole": "apply" }, { "conceptId": "beginners-mind", "relationRole": "orient" }, { "conceptId": "doing-being-mind", "relationRole": "understand" }, { "conceptId": "spaciousness-and-stillness", "relationRole": "stabilize" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "apply" }, { "conceptId": "cue-controlled-relaxation", "relationRole": "stabilize" }, { "conceptId": "exercise-mindfulness-of-current-emotions-worksheet", "relationRole": "stabilize" }, { "conceptId": "check-the-facts", "relationRole": "apply" }, { "conceptId": "daily-mindfulness-regimen", "relationRole": "orient" }, { "conceptId": "recognizing-emotions", "relationRole": "orient" } ], "bundleLinks": [ { "bundleId": "mindfulness-what-skills", "role": "entry" }, { "bundleId": "mindfulness-how-skills", "role": "orient" } ], "pathSegment": "situations" }, { "id": "ekel", "label": "Disgust or revulsion", "shortLabel": "Disgust", "entryType": "emotion", "isDraft": false, "description": "For strong revulsion, feeling repelled, or the urge to create immediate distance.", "bodySensation": "Nausea or stomach tightening, pulling back in the upper body, changed facial expression, tight throat, inner contraction", "impulse": "Turn away, break contact, get rid of something, judge harshly, secure distance", "intensityNotes": "Disgust often protects boundaries, but can quickly harden into rigid avoidance or moralizing. First orient, then distinguish between a real protection signal and an overreaction.", "longDescription": { "text": "In DBT, disgust is first understood as a protective emotion: it marks something as contaminating, boundary-violating, or impossible to take in. Clinically it becomes important when that protection signal no longer cleanly distinguishes between actual danger and learned avoidance. At that point disgust can harden into rigid rejection, moralizing, or withdrawal without checking the facts. Relevant skill categories are check-the-facts, mindfulness of body reactions, and opposite action when the disgust is not justified by real danger. Opposite action for unjustified disgust means moving closer to what feels contaminating — repeated exposure until the disgust response settles, not permanent avoidance. The task is not to override every disgust response, but to distinguish protection from overreaction." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "recognizing-emotions", "relationRole": "orient" }, { "conceptId": "emotion-functions", "relationRole": "understand" }, { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "opposite-action", "relationRole": "apply" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "apply" }, { "conceptId": "radical-acceptance", "relationRole": "understand" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "mindfulness-what-skills", "relationRole": "entry" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" } ], "bundleLinks": [ { "bundleId": "mindfulness-what-skills", "role": "entry" }, { "bundleId": "mindfulness-how-skills", "role": "orient" } ], "pathSegment": "emotionen" }, { "id": "schuld", "label": "Guilt or guilt feelings", "shortLabel": "Guilt", "entryType": "emotion", "isDraft": false, "description": "For conscience pressure, repair urges, or painful rumination about your own behavior.", "bodySensation": "Pressure in chest or stomach, heavy shoulders, lowered gaze, inner tightness, looping thoughts", "impulse": "Apologize, make repairs, punish yourself, avoid contact, replay the scene again and again", "intensityNotes": "With guilt, the key question is whether there is real responsibility or whether global self-condemnation is being mistaken for guilt. Skills help separate repair from unnecessary self-punishment.", "longDescription": { "text": "Guilt is clinically distinct from shame in DBT: guilt is about behavior, shame is about the whole self. That is why the core question with guilt is not only how strong it feels, but what exactly it refers to. When real responsibility exists, repair matters; when guilt is borrowed, exaggerated, or fused with shame, the work shifts toward check-the-facts, self-compassion, and stopping self-punishment. Common mistakes are endless rumination instead of concrete repair, or apologizing for things that were never fully yours to carry." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "problem-solving", "relationRole": "apply" }, { "conceptId": "radical-acceptance", "relationRole": "understand" }, { "conceptId": "loving-kindness", "relationRole": "stabilize" }, { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" }, { "conceptId": "abc-please-skills", "relationRole": "prepare" } ], "bundleLinks": [ { "bundleId": "mindfulness-how-skills", "role": "orient" }, { "bundleId": "abc-please-skills", "role": "prepare" } ], "pathSegment": "emotionen" }, { "id": "eifersucht", "label": "Jealousy", "shortLabel": "Jealousy", "entryType": "emotion", "isDraft": false, "description": "For fear of loss in relationships, comparison pressure, or alarm at being replaced.", "bodySensation": "Tightness in chest and stomach, inner heat, alarm readiness, looping thoughts, tension in the face", "impulse": "Control, compare, seek reassurance, cling, attack, or pull away", "intensityNotes": "Jealousy is usually a mixed emotion made of fear, shame, and anger. Check-the-facts, self-soothing, and self-respect matter more than impulsive control.", "longDescription": { "text": "Jealousy is rarely a single emotion; it usually combines fear of loss, shame about vulnerability, and anger at a perceived threat. In DBT, the central task is not to obey the control urge but to separate the ingredients: what are the facts, what story is being added, what need feels threatened, and where is self-respect becoming unstable? Relevant skill categories are check-the-facts, mindfulness of activation, validation of vulnerability, and opposite action against impulsive controlling or clinging. The concrete opposite action for unjustified jealousy is letting go of control — allowing the other person space, sharing rather than securing. Otherwise jealousy quickly starts organizing the whole relationship." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "opposite-action", "relationRole": "apply" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "validation", "relationRole": "apply" }, { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "nonjudgmentally", "relationRole": "apply" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" }, { "conceptId": "give", "relationRole": "apply" } ], "bundleLinks": [ { "bundleId": "mindfulness-how-skills", "role": "orient" }, { "bundleId": "give", "role": "apply" } ], "pathSegment": "emotionen" }, { "id": "neid", "label": "Envy", "shortLabel": "Envy", "entryType": "emotion", "isDraft": false, "description": "For painful comparison, a sense of lack, or bitterness about what other people have.", "bodySensation": "A stab in the stomach, inner narrowing, tense attention toward others, restlessness, pressure in the face", "impulse": "Compare, devalue yourself, devalue others, push yourself harder, withdraw, or try to catch up at any cost", "intensityNotes": "Envy can point toward values, wishes, or neglected areas of life. It becomes problematic when it silently turns into resentment or chronic self-devaluation.", "longDescription": { "text": "Envy is often morally judged and therefore poorly observed, but clinically it can be highly informative. It frequently signals that another person represents something linked to your own values, deprivation, or unrealized wishes. In DBT the useful question is not simply how to get rid of envy, but how to translate comparison into orientation. Relevant skills are nonjudgmental awareness, check-the-facts against exaggeration, and building mastery or positive experiences in your own life. The opposite action for unjustified envy is counting your own blessings — actively noticing and valuing what you already have — and resisting the urge to diminish what others possess. Envy becomes most harmful when it quietly turns into resentment or chronic self-devaluation." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "check-the-facts", "relationRole": "orient" }, { "conceptId": "build-mastery", "relationRole": "apply" }, { "conceptId": "accumulating-positive-emotions", "relationRole": "apply" }, { "conceptId": "self-compassion", "relationRole": "stabilize" }, { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "nonjudgmentally", "relationRole": "orient" }, { "conceptId": "mindfulness-how-skills", "relationRole": "orient" }, { "conceptId": "abc-please-skills", "relationRole": "prepare" } ], "bundleLinks": [ { "bundleId": "mindfulness-how-skills", "role": "orient" }, { "bundleId": "abc-please-skills", "role": "prepare" } ], "pathSegment": "emotionen" }, { "id": "ueberraschung", "label": "Surprise", "shortLabel": "Surprise", "entryType": "emotion", "isDraft": false, "description": "For sudden turns, unexpected information, or moments that require rapid reorientation.", "bodySensation": "A brief startle, breath catches, widened attention, short body tension, then a quick shift", "impulse": "Pause, ask questions, classify things immediately, react impulsively, try to understand the situation fast", "intensityNotes": "Surprise is often brief but direction-setting: it can turn into joy, fear, anger, or interest. The first helpful move is orientation instead of instant interpretation.", "longDescription": { "text": "Surprise is often brief, but functionally important because it marks the moment when the system has not yet decided what an event means. That moment creates clinical leverage: if interpretation is rushed, surprise quickly turns into fear, anger, or defensive control. If it is treated as an orientation phase, there is more access to facts and flexible responding. Relevant skills are describing before judging, Wise Mind for reorientation, and mindfulness of the switching moment itself. Surprise is less a problem than a fork in the road." }, "preferredNodeIds": [], "conceptLinks": [ { "conceptId": "wise-mind", "relationRole": "orient" }, { "conceptId": "describe", "relationRole": "orient" }, { "conceptId": "mindfulness-of-current-emotions", "relationRole": "entry" }, { "conceptId": "check-the-facts", "relationRole": "understand" }, { "conceptId": "participate", "relationRole": "apply" }, { "conceptId": "recognizing-emotions", "relationRole": "understand" }, { "conceptId": "mindfulness-what-skills", "relationRole": "entry" } ], "bundleLinks": [ { "bundleId": "mindfulness-what-skills", "role": "entry" } ], "pathSegment": "emotionen" } ] }