What is FAST?
FAST is a DBT skill that helps you maintain self-respect in interpersonal situations by staying true to your values and asserting your needs respectfully.
The FAST Breakdown
F: Fair
Be fair to both yourself and the other person. Avoid blaming or being overly critical.
Examples:
- Acknowledge the other person’s perspective.
- Balance your needs with theirs.
A: Apologies
Don’t over-apologize or apologize unnecessarily. Only apologize when you are truly at fault.
Examples:
- Avoid saying “sorry” for expressing your feelings or needs.
- Apologize sincerely if you’ve made a mistake.
S: Stick to Your Values
Stay true to your personal values and beliefs, even when under pressure.
Examples:
- Don’t compromise your values to please others.
- Set boundaries that align with your principles.
T: Truthful
Be honest and avoid exaggeration, lying, or manipulation during interactions.
Examples:
- Speak with integrity and avoid making false promises.
- Own your actions and be accountable.
When to Use FAST
FAST is most effective in situations where:
- You need to assert your needs while maintaining your self-respect.
- You want to handle conflicts without compromising your values.
- You’re navigating a challenging interpersonal situation.
Practicing FAST regularly can help you build confidence and foster healthy, respectful relationships.