Building Self-esteem Series: The FAST way

Hi everyone, I hope you are doing well. Last week we talked about what is self-esteem and what it impacts. We had quite a few responses where people shared how they can benefit from an increase in self-esteem, reflecting on how self-esteem plays a role in the success of people they look up to. You can participate in the post here. 

This week we will explore one way we can start working on improving our self-esteem. It is the FAST method, rooted in Dialectical Behavior Therapy. What is interesting about this approach is that it allows you to make decisions when faced with everyday choices to ultimately improve your self-esteem by being true to yourself. 

FAST Acronym

• F is for Fair – Be fair to yourself as well as other people. It’s important to learn that your needs are just as important as someone else’s. This is also about being assertive and learning to speak your truth.
• A is for Authentic – Don’t apologize for having an opinion or disagreeing with others. This does not mean you have to be rude to others but you can disagree respectfully. 
• S is for Stick to your values -  Don’t compromise or abandon your values trying to please others or conform.
• T is for Truthful - Be truthful and don’t make excuses. Be honest and don’t exaggerate or tell little white lies.

Here are some more narrowed-down examples/applications:

• F (Fairness):  Someone in your group keeps making plans without considering your availability. Speak up! Suggest alternative times or activities that include everyone's preferences. Remember, your needs matter too.
• A (Authentic): Don't be afraid to show your true feelings, whether it's sadness, anger, or joy. Bottling up emotions can be unhealthy. If a friend upsets you, you are allowed to express it. If they did something great, you are encouraged to recognize it. 
• S (Sticking to values): Spend time working with a cause you care about, like animal welfare or environmental protection. Contributing to something bigger than yourself aligns with your values and builds self-worth.
• T (Truthfulness):  If you disagree with someone's idea, be honest and provide constructive feedback. Offer alternative solutions while remaining respectful of their perspective. 

You can answer a minimum of two of the following questions or you can answer all! (The instructions apply to everyone who is working towards the braving self badge)

1. Have you ever encountered a situation where you prioritized someone else's needs over your own? How did it make you feel? What could you have done differently to practice fairness towards yourself?
2. Describe a situation where you were fully yourself, uninhibited, and genuine. What were the outcomes? How does authenticity impact your sense of self-worth?
3. Can you think of additional examples of everyday situations where applying FAST principles can strengthen your confidence and relationships?

Attention: At the end of the series, there will be a short quiz/form to fill out to avail of the badge and show that you have understood the content of the series and have applied the techniques shared. Over the next few weeks, please note down specific situations where you have applied the FAST method. It can even be a few words! This series is more of a workshop than consuming content, for it to benefit you, you will need to apply the methods/techniques and partake in the exercises. 

Note: Due to the nature of some of these prompts, we encourage listeners to switch to a member account to participate in the series to benefit fully. If you prefer your listener account, you are welcome! But please maintain the boundaries expected of a person using a listener account and avoid detailed shares of your personal experiences. 

This post is part of the Building Self-esteem series! You can find all the posts of the series linked here.