32 Ideas for Using the FAST Skills from Dialectical Behavior Therapy

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The FAST skills were developed by psychologist Marsha M. Linehan in the 1980s as a part of dialectical behavior therapy (DBT).

The FAST skills remind us that we can increase our self-respect by:

F = being fair to ourselves as well as others
A = not apologizing or not over-apologizing
S = sticking to our values and beliefs
T = telling the truth

The other Interpersonal Effectiveness skills in DBT are GIVE (to help us improve our relationships with others) and DEAR MAN (a skill to help us get more of what we want or need).

Remember: There’s no perfect or right way to use these skills. What works best for you? How are the FAST skills helping you to create a life worth living?

If you are looking for ways to practice the FAST skill, consider the wisdom of:

• Giving ourselves permission to be in healthy and safe relationships

• Saying no when we need to say no

• Saying yes when we don’t often say yes

• Asking for a second opinion

• Expressing concerns without being aggressive or mean

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