Module 4. Interpersonal Effectiveness: (Discussion #6) FAST

DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT).

This is one of several posts focusing on interpersonal effectiveness, which is the fourth module of DBT skills training. See this post for general info about DBT and this post for more info about interpersonal effectiveness.

What is FAST

FAST is a skill you can use to communicate in a way that avoids sacrificing your self-respect or integrity.

• Fair
• Apologize less
• Stick to your values
• Truthful

Tips for using FAST

Fair

• Be fair to both yourself and the other person
• Try to find elements of truth and goodness in both your perspective and the other person’s
• Consider both your own wants and needs and the other person’s
• Avoid judgmental statements and stick to the facts

Apologize less

• Only apologize if you believe you have done something wrong
• You don’t need to apologize for having wants/needs or having a different point of view

Stick to your values

• Know what your morals and values are
• Don’t compromise on something you strongly believe in just to please the other person or avoid conflict
• Don’t give in too quickly if you have concerns about something

Truthful

• Avoid exaggerating or stretching the facts of a situation
• Avoid acting helpless if you have some power or control over a situation
• Reframe judgments in terms of facts
• Use Wise Mind (checking both your thoughts and feelings) to decide how much you want to share

Reflection

Which part of FAST do you find easiest to apply? Hardest to apply?

Sources:

https://dbt.tools/interpersonal_effectiveness/fast.php

https://sunrisertc.com/interpersonal-effectiveness/

https://www.goodtherapy.org/blog/interpersonal-effectiveness-dialectical-behavior-therapy-dbt-0416134

https://dbtselfhelp.com/dbt-skills-list/interpersonal-effectiveness/fast/