Use the DBT DEAR MAN skill to ask for what you want or say no to an unwanted request.

Learn how to put the relationship first in an interaction where the relationship is most important to you.

GIVE:
Gentle
Interested
Validate
Easy Manner

Learn the DBT FAST skill to act with self-respect.

Fast stands for:
F= Fair
A = No Apologies
S = Stick to the Facts
T= Truthful

To be more effective interpersonally, it may be helpful to take a thoughtful look at how intensely you approach interactions where you are asking for something or saying no to something. There are many factors to consider when deciding the most effective intensity to use in an interaction, which...

Use the Dime Game to determine the most effective intensity to use when asking for something or saying no to something. Watch this video go guide you in how to use The Dime Game PDF.

Watch this interview with Alma Lovaton Quagliato, licensed marriage and family therapist, as she explains how to enhance relationships and reduce social anxiety by practicing mindfulness during your interactions with others.

Learn the Match + 1 RO DBT Skill. Helpful to build intimacy in a balanced and natural way.

Learn how to identify an interfering or destructive relationship and then steps to end a relationship if needed.