DBT Interpersonal Effectiveness
This letter in FAST stands for being objective and treating both yourself and the other person with respect.
What is F (Fair)?
This is the very first word of the First Step in traditional 12-step programs, emphasizing community over isolation.
What is "We"?
This popular 4-letter acronym warns you not to get too Hungry, Angry, Lonely, or Tired.
What is HALT?
Taking a deep breath or doing this numerical countdown is a classic common-sense way to pause before reacting in anger.
What is Counting to 10?
These positive, encouraging statements that you repeat to yourself can help challenge negative self-talk.
What are Affirmations?
This letter in GIVE reminds you to avoid threats, attacks, or judging the other person during a conversation.
What is G (Gentle)?
This foundational 12-step prayer asks for the serenity to accept things we cannot change and the courage to change what we can.
What is the Serenity Prayer?
People, places, things, or moods that create an urge to return to old behaviors are commonly called these.
What are Triggers?
Anger is frequently called this type of emotion because it usually hides deeper feelings like hurt, fear, or sadness underneath.
What is a Secondary Emotion?
This critical internal voice likes to blame you for mistakes, minimize your achievements, and highlight your flaws.
What is the Inner Critic?
If you want to say "no" to a pushy salesperson without apologizing or compromising your morals, you should use this acronym.
What is FAST?
In 12-step groups, an experienced member who guides a newcomer through the steps is called this.
What is a Sponsor?
This basic strategy involves physically leaving a high-risk situation immediately when an urge strikes.
What is Exit Strategy (or removing oneself)?
Clenched fists, a racing heart, and a hot face are examples of this type of warning sign that anger is rising.
What are Physical Symptoms (or body cues)?
Treating yourself with the same kindness, care, and understanding as you would treat a good friend is called this.
What is Self-Compassion?
This specific DEAR MAN skill involves repeating your request calmly like a broken record, ignoring distractions or attacks
What is being Mindful?
According to Step 1, members admit they are powerless over their addiction and that their lives have become this.
What is Unmanageable?
This technique involves imagining a craving as a wave in the ocean that peaks and subsides, rather than fighting against it.
What is Urge Surfing?
This communication style involves expressing your needs clearly and respectfully, without being passive or exploding aggressively.
What is Assertiveness?
True self-esteem is built from the inside out, meaning it does not rely on this type of praise or validation from other people.
What is External Validation?
When practicing GIVE, doing this means showing the other person that you understand their feelings or situation, even if you disagree.
What is Validation?
Step 4 requires members to make a "searching and fearless" one of these layout logs of themselves.
What is a Moral Inventory?
Relapse is not just an event, but a process that begins weeks before physical use, starting with this first phase.
What is Emotional Relapse?
Using sentences that start with this pronoun helps prevent the other person from feeling attacked or becoming defensive.
What are "I" statements?
This psychological phenomenon makes people feel like frauds who don't deserve their success, despite evidence of their abilities.
What is Imposter Syndrome?