FAST – How to maintain self-respect
You can remember these skills with the term FAST.
air – be fair to YOURSELF and to the other person.
pologies – do not over- or under-apologize.
tick to Values – identify what values are most important to you and avoid “selling out” your values to get what you want or to keep a person liking you.
ruthful – do not lie, overexaggerate, or act helpless when you are not.
GIVE – How to keep and maintain relationships
If you want to keep and maintain a relationship, you need to play an active role.
DEAR MAN – How to get what you want
This skill is helpful when you want to ask for something, say no to a request, maintain a position, or achieve some other interpersonal objective.
Walking the Middle Path
One of the goals of DBT is to “walk the middle path.”
Emotion regulation skills focus on understanding emotions, building resilience, and decreasing both vulnerability and suffering through skill use.
Bad things happen to all of us at some point or another.