DBT Skills Training Module: Interpersonal Effectiveness
The DBT skill for Self-Respect Effectiveness is remembered by the acronym, “F.A.S.T.” It is designed to help you interact with others while preserving their self-esteem and sense of integrity. It provides a framework for standing up for oneself in a way that aligns with personal values and promotes self-respect.
“F,” stands for being Fair to yourself, which means balancing your own needs and feelings with those of others. It encourages individuals to avoid self-criticism and to give themselves the same understanding and kindness they extend to others.
“A” represents Apologize Less, as in when necessary but avoiding excessive or unnecessary apologies that might undermine your confidence or give others the impression that you lack self-worth.
“S” in this skill emphasizes Sticking to your values, which involves acting in ways that are consistent with your beliefs, even in the face of pressure or temptation to compromise. This gives a sense of authenticity and personal integrity.
“T” stands for Telling the truth, which means communicating honestly and clearly without minimizing, exaggerating, or distorting your experience.
By using these principles, you can navigate interpersonal challenges while remaining true to yourself. Practicing self-respect effectiveness helps build stronger, more authentic relationships and nurtures a deep sense of self-worth.
Reference: Linehan, M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford Press.
Inner Renovations Toolbox 