DEARMAN Skills
Explaining what happened and sticking to facts
Describe
Being kind and calm, even when frustrated
Gentle
Treating both yourself and others equally
Fair
Yelling or getting aggressive
Fight
Saying nothing even when you're upset
Passive
When you clearly ask for what you want or need
Assert
Showing you care by listening or asking questions
Interested
Saying sorry only when needed
Apologize
Running away or avoiding
Flight
Yelling or blaming others
Aggressive
Telling someone how their actions made you feel
Express
Letting someone know their feelings make sense
Validate
Standing by what matters to you
Stick to Values
Shutting down or feeling stuck
Freeze
Acting nice but showing anger indirectly (e.g., sarcasm)
Passive-Aggressive
Explaining why giving you what you want benefits everyone
Reinforce
Using humor or relaxed tone to keep peace
Easy
Being honest without exaggeration
Truthful
Overly apologizing
Saying what you need clearly and respectfully
Assertive
Focusing on your goal and ignoring distractions
Mindful
Main goal for GIVE
Relationship
What is the main goal of FAST
These are all types of...
Stress-response
What is the most healthy form of communication
Assertive