How To Be Assertive: Assertive Communication & DBT Interpersonal Effectiveness Skills
🧠 Communication Styles
- Passive: Avoids expressing needs; leads to resentment.
- Aggressive: Demanding, hurtful, or dominating behavior.
- Assertive: Respectful and honest communication of needs.
🎯 DEAR MAN: Assertive Communication Formula
- D – Describe: State facts objectively.
- E – Express: Share feelings using “I” statements.
- A – Assert: Make your request clearly.
- R – Reinforce: Share the benefit of what you're asking.
- M – Mindful: Stay focused, ignore distractions.
- A – Appear confident: Use body language and voice.
- N – Negotiate: Be flexible and find win-win solutions.
🤝 GIVE: To Maintain Relationships
- G: Be gentle and respectful.
- I: Show interest by listening well.
- V: Validate the other person’s feelings.
- E: Use an easy manner; relaxed tone.
🛡 FAST: For Self-Respect
- F: Be fair.
- A: Don’t over-apologize.
- S: Stick to your values.
- T: Be truthful and real.
✅ Final Tips
- Use “I feel…” statements to reduce tension.
- Practice with simple real-life situations.
- Stay calm, confident, and clear.
- Be open to negotiation, but stay grounded in your values.