Learn to be assertive…FAST!

A wonderful skill from DBT (an evidenced-based therapy) that is helpful for anyone who struggles to communicate their needs or maintain healthy boundaries is the FAST skill. Next time you find yourself in a situation which requires direct and assertive communication, or you feel like you need to get your point heard try this!

F: Fair - be fair to both your own opinions and feelings and the other persons. Try to validate both sides and take a broad perspective that allows you speak respectfully.

A: no Apologies: do not apologise for your opinion, feelings and needs. Do not apologise through your body language - stand tall and speak directly. Remind yourself that your opinions and feelings are equal and worthy.

S: Stick to your Values: Don’t agree to or talk about things that are against your values. Remember what is important to you and stick to it!

T: Truthful: Don’t lie or exaggerate to avoid a request or confrontation. Be truthful about your opinions and feelings in the moment - this will help you build confidence in the skill and save you problems in the future.