F.A.S.T. - A DBT Skill

The F.A.S.T. DBT Skill is all about maintaining your self-respect in everyday interactions. It stands for (Be) Fair, (No) Apologies, Stick to Values, and (Be) Truthful. This skill is especially helpful when you’re asking for something or setting boundaries.

Being fair means recognizing both your needs and the other person’s. It’s important to strike a balance—taking advantage of others or always giving in can chip away at your self-respect. Another key part of the F.A.S.T. DBT Skill is not over-apologizing. You don’t need to say sorry for having an opinion or making a request. Save apologies for when they’re truly needed, as over-apologizing can make you feel small and even frustrate others.

Sticking to your values is just as important. Stay true to your beliefs, even if it’s hard. Compromising your values can leave you feeling regretful. Lastly, being truthful is essential for building trust and keeping your self-esteem strong. Honesty helps create authentic connections, so avoid lying or exaggerating. By using the F.A.S.T. DBT Skill, you’ll communicate with confidence, stay true to yourself, and keep your self-respect intact.