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💬 DBT: Interpersonal Effectiveness: Strengthen Relationships and Learn How to Assert Your Needs

Updated: Jul 3

Healthy communication builds self-respect and improves connection—this is where DBT’s interpersonal effectiveness skills shine.

Illustration of a woman and man shaking hands, sitting on stools. Speech bubble and heart icons above. Light blue background, friendly mood.
Building strong relationships starts with effective communication and mutual respect. Learning to ask for what you need, say no when necessary, and maintain self-respect while nurturing connections.

DEAR MAN: How to Ask for What You Need

  • Describe the situation

  • Express how you feel

  • Assert your needs respectfully

  • Reinforce benefits

  • Stay Mindful of your goal

  • Appear Confident

  • Negotiate if needed


GIVE: Relationship Effectiveness

  • Gentle

  • Interested

  • Validating

  • Easy manner


FAST: Keep Your Self-Respect

  • Fair to yourself and others

  • Apologies only when needed

  • Stick to values

  • Truthful, not people-pleasing


📌 Practice prompt: Use DEAR MAN to write a script for an upcoming conversation where you need to set a boundary or make a request.


Want to Dive Deeper? Download the DBT Workbook

If you're ready to integrate these powerful skills into your daily life, check out my Dialectical Behavior Therapy (DBT) Workbook—designed to help adults manage anxiety, improve emotional regulation, and develop healthy boundaries.

✅ Created by a licensed clinical psychologist

✅ Evidence-based

✅ Practical worksheets and reflection tools


 
 
 

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