Is Your Mind Jumping to Conclusions? Here’s How to Ground Yourself.

Ever had one small thing happen and suddenly your brain spirals into the worst-case scenario?​

Your partner doesn’t respond to a text, and your mind whispers, “They’re pulling away.”​
A coworker sounds short, and you think, “I must’ve done something wrong.”

This is totally normal — our brains are wired to protect us, and that sometimes means scanning for danger, even when there’s none. But living in that place can be exhausting.

That’s where a skill from DBT — Dialectical Behavior Therapy — can help.

What’s DBT, and Why Does It Work?

DBT is a type of therapy that blends mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. Basically, it gives you a toolbox of practical skills to manage tough emotions, improve relationships, and make thoughtful choices — even in moments when your brain feels like it’s in overdrive.

One of those tools is Check the Facts. It helps you slow down and ask: What’s really going on here — and what am I assuming?

What Is Check the Facts?

It’s exactly what it sounds like: a chance to look at what actually happened — not what your emotion is telling you happened.

• Here’s how it works:
  First, name the situation that triggered your emotion.
• Then, ask yourself: What are the facts I know for sure? What am I assuming or interpreting?
• Finally, see if your emotion fits the facts. If not, you might choose a deferent response — or even try an Opposite Action.

This skill isn’t about dismissing your feelings. It’s about separating what’s true from what might be a fear story — so your emotions can catch up with reality.

Try It in the Moment:

Let’s say your friend cancels plans, and you immediately feel rejected.​

Pause. Ask:

• What are the facts? → They canceled. They said they were tired.
• What am I assuming? → That they don’t want to see me anymore.
• Does my emotion fit the facts? → Maybe not. They didn’t say anything about not caring. They’ve canceled before when overwhelmed.

Already, the emotional charge might soften a little. And you might realize you don’t need to withdraw or ruminate — maybe you just send a “Hope you rest well” text and take care of yourself for the night.

If Your Brain Loves a Good Spiral…

You’re not alone. Most of us have moments when our thoughts run ahead of the facts. Learning to slow down and reality-check can be a game-changer — not just for regulating emotion, but for protecting your peace.

At Ida Lillie, we can support you in developing tools like this one to help you feel more grounded, clear, and confdent in how you move through the world.