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Interpersonal Effectiveness

Boundaries Without Burnout 

Learn how to ask for what you need, say no respectfully, and protect your self-respect — all while keeping connection. 

Mother and Daughter

What Interpersonal Effectiveness Means

Interpersonal effectiveness in DBT is about finding balance — between getting your needs met, maintaining relationships, and keeping your self-respect intact. 

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It gives you a practical map for communication that feels calm, clear, and kind, even when emotions are high. 

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Instead of swinging between people-pleasing and confrontation, these skills help you take the middle path — assertive, not aggressive; honest, not apologetic. 

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The Three Pillars of DBT Communication 

Dr. Marsha Linehan grouped interpersonal effectiveness into three main areas: 

Objective Effectiveness (DEAR MAN)

How to ask or say no clearly and effectively. 

Relationship Effectiveness (GIVE):

How to stay gentle, interested, validating, and easy-mannered while advocating for yourself. 

Self-Respect Effectiveness (FAST):

How to stay fair, honest, and aligned with your values — without over-apologising or selling yourself short. 

In any situation, you might focus more on one pillar than another. For example, asking your boss for time off? The objective is priority. Comforting a friend? Relationship. Saying no to something that violates your values? Self-respect. 

 

Over time, you learn to balance all three. 

The Core Skill: DEARMAN 

DEAR MAN is the backbone of assertive communication in DBT. 

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Think of it as a script outline — flexible but reliable when emotions surge. It may feel mechanical at first, but with practice, it becomes second nature — a way to speak truth with respect.  

D – Describe

Stick to the facts, without judgment. “Yesterday you texted me three times during my meeting.”

E – Express

Use “I” statements to name how it affected you. “I felt distracted and a bit frustrated.”

A – Assert

Ask directly or say no clearly. “Please don’t text me during meetings unless it’s urgent.”

R – Reinforce

Acknowledge benefits or appreciation. “That’ll help me stay focused — thanks for understanding.”

M – Mindful

Stay on topic; don’t get hooked by side arguments. Repeat your point calmly if needed.

A – Appear confident

Maintain steady posture and tone; you don’t need to feel confident to sound calm.

N – Negotiate

Offer alternatives when possible. “If it’s urgent, message me on Teams instead.”

It may feel mechanical at first, but with practice, it becomes second nature — a way to speak truth with respect.

GIVE and FAST — Balancing Care and Integrity 

These two sets keep connection alive while protecting your boundaries — kindness without compliance.

GIVE (Relationship Effectiveness) 

  • Gentle: No attacks or threats. 
     

  • Interested: Listen and show engagement. 
     

  • Validate: Acknowledge their feelings (“I can see this matters to you”). 
     

  • Easy manner: A little humour or warmth lowers tension. 

FAST (Self-Respect Effectiveness) 

  • Fair: To them and yourself. 
     

  • (No excessive) Apologies: Don’t apologise for existing or having needs. 
     

  • Stick to values: Stay aligned with what matters most. 
     

  • Truthful: Be direct, no exaggerations or excuses. 

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What Learning These Skills May Feel Like 

At first, interpersonal skills can feel awkward or scripted. 

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You might over-think every word, worry you sound fake, or feel guilty for asking at all.  

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That’s normal. Most of us learned early that needs equal trouble — or that boundaries mean rejection. 

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Practising these skills slowly rewires that. 

Over time, something shifts: your heart still races before tough conversations, but you start doing them anyway. You speak more clearly. People respond better. And you realise healthy relationships don’t need you to shrink or explode — just to show up as yourself, calmly and consistently. 

Step-by-Step Example 

Scenario: 

You’re overwhelmed at work. Your boss asks at 4 PM if you can stay late for another project. You’re exhausted and need rest. 

Using DEAR MAN + FAST: 

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Describe

It’s already 4 PM and the project’s due tomorrow. 

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Express

I’m feeling stretched thin after a heavy week.

Assert

I can’t stay late tonight — I need to rest to perform well tomorrow.

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Reinforce

That way I can deliver better quality work and stay reliable long-term.

Mindful

If they push back, repeat calmly, I understand it’s urgent, but I’m not able to stay tonight.

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Appear confident

Maintain steady tone, no over-apology

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Negotiate

I could start early tomorrow to help meet the deadline.

You’ve said no respectfully, stayed professional, and kept your values intact. 

That’s the goal — not perfect harmony, but self-respect without hostility. 

Common Relationship Patterns These Skills Target

People-pleasing: Learning to say no without guilt

Explosive reactions: Replacing impulsive anger with clear structure

Fear of abandonment: Communicating needs without chasing approval

Rigid boundaries: Expressing firmness without cutting off connection. 

Chronic resentment: Preventing “silent yes” patterns that build anger later. 

You don’t need to change your personality — just your process. Clarity heals what chaos used to harm.

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Mini-Practice: The 3-Part Communication Reset

When you feel tension rising: 


This 20-second reset can stop a spiral before it starts. 

Pause for a breath (1 full inhale/exhale).

Validate the other person: I get that this is frustrating.

Re-anchor to your goal: Here’s what I’m trying to say…
 

Common questions

  • No — it’s honest communication with respect. Manipulation hides truth; DBT skills reveal it clearly

  • That’s their right. The win is expressing yourself effectively, not controlling the outcome. 

  • You’re human. Pause, breathe, and return to your point when you can — emotion doesn’t mean failure

  • Use the Mindful and Appear Confident steps: hold your point, lower your voice slightly, and wait to continue. 

  • If tone could be misread or the topic is sensitive, talk in person or over video. Text is fine for brief logistics, not emotional depth. 

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Quick Self Respect Check

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After any tough talk, ask: 

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  • Did I stay fair to both of us? 

  • Did I stay true to my values? 

  • Did I speak honestly? 

 

If yes, that’s success — regardless of their reaction

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Related Tools and Next Steps

  • DEAR MAN Worksheet → /tools/dearman 

  • Boundary Builder Guide → /tools/boundaries 

  • Validation Practice → /modules/validation 

  • Conflict Recovery → /modules/repair 

  • Training Modules: Interpersonal Skills Course (4 weeks) → /modules/interpersonal-skills 

  • Try Elara → Ask for a practice conversation. 

  • Join Coaching → /coaching 

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Safety & credits 

Scope: Psychoeducation and peer support only — not therapy, diagnosis, or a crisis service

If you’re in crisis (Australia): 000 • Lifeline 13 11 14 • Suicide Call Back 1300 659 467 • Beyond Blue 1300 22 4636 • 13YARN 13 92 76 • Kids Helpline 1800 55 1800 • 1800 RESPECT 1800 737 732 

Global: findahelpline.com 

Author:  Lloyd Taylor | DBT-informed Peer Recovery Worker and Founder, DBT Support Hub 

Last updated: October 2025 

References:

Linehan M.M. (2015). DBT Skills Training Manual (2nd ed.). Guilford. 

Gill, R. (2014). DBT Interpersonal Effectiveness Handout – DEAR MAN, GIVE, FAST. Wichita State University.

Corliss, J. (2024). Dialectical Behavior Therapy: What Is It and Who Can It Help? Harvard Health Publishing.

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