Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

Practicing Interpersonal Effectiveness Set clear goals 1.

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Before any interaction, clarify your goals and what you hope to achieve. Be specific about what you want. Prioritize Your Goals: If your goals conflict with someone else's, prioritize them. Consider whether it is more important to maintain self-respect, the relationship, or to achieve a specific objective. active listening 2. Practice active listening by giving your full attention to the speaker, asking questions for clarification, and summarizing what you have heard. use “i” statements 3. Instead of accusing or blaming, express your feelings and needs using "I" statements. For example, "I feel frustrated when..." stay calm 4. Keep your emotions in check, especially in challenging conversations. Take deep breaths or request a timeout if necessary. practice assertive communication 5. Be clear and concise in your communication. Use "DEAR MAN" (Describe, Express, Assert, Reinforce, Stay Mindful, Appear Confident) when asserting your needs and boundaries. Practice using "broken record" technique to calmly repeat your request if it's met with resistance. balance validation and assertiveness 6. Validate the other person's perspective and feelings while also asserting your own needs and boundaries.