FAST: A DBT Skill for Maintaining Your Self-Respect
Dialectical Behavior Therapy (also known as DBT) is a great evidence-based practice for many different reasons. DBT is used to teach people new skills to deal with emotions and relationships. Some of the most popular conditions DBT is used to treat are bipolar disorder, substance abuse, strong depression, and PTSD. DBT is often a year-long commitment where you will advance to new stages of treatment to help you further develop new coping skills.
Uphold self-respect
One of the many skills and acronyms taught in Dialectical Behavior Therapy is FAST. FAST is the DBT acronym that is known for keeping your own self-respect.
F - Fair
Be fair to not only yourself but to others as well. Respect your own boundaries and don’t put others' needs and desires ahead of your own. Show that you are assertive, but not aggressive. And show others that you have the right to speak your own truth, but can also be a compassionate listener to any topic or discussion.
A - Apologies
A stands for apologies. But it actually means no apologies. Don’t be overly apologetic. You don’t need to make unjustified apologies. For example, times you should not apologize are when you have to ask for something, are in someone’s way, or even just feel like a burden on others.
Many people struggle with over-apologizing because of feelings of resentment, low self-esteem, or frustration. This is also showing the opposite of self-respect! People often apologize to avoid conflict, but you do not need to say sorry for speaking your own opinion or for standing up for yourself.
S - Stick to Values
When you are in the situation of having to prove your values to someone, do not let down! You have a right to your own beliefs. And you should be able to follow your own path that you have created for yourself. Make time to do what is important to you and make time for your loved ones as well. If your loved ones feel abandoned by your values and what you dedicate your own time to, then that relationship may not be what is best for you at that moment.
T - Truthful
Being truthful is a big value in DBT. Don’t make excuses for yourself or anyone else, no little white lies or exaggerations, and don’t take advantage of others when they are offering you help. Lying often occurs when someone is trying to avoid a situation or conflict, but in order to be your best self, you must face the facts. Create a situation for yourself where you will never have to worry about what you told someone so that you can respect them and respect yourself.
Hold Yourself Accountable
When practicing the FAST tips, you should also ask a trusted friend to hold you accountable. Make sure that they know the reasoning behind these tips, so they know when to bring a slip-up to your attention. You should also keep track of your slip-ups and what you are feeling at that moment. Do this in order to hold yourself accountable and show to yourself that you have self-respect.
DBT in Columbia, MO Can Help
If you go try out the FAST technique and still don’t feel the self-respect you were hoping to achieve, reach out for help from an outside source. At our Columbia, MO counseling practice, we have several therapists who specialize in Dialectical Behavior Therapy and would love to work with you. They can help you master the FAST acronym and all of the other techniques that DBT entails. To get started with DBT in Columbia, MO, contact us.
Other Counseling Services at Aspire
Meeting with a therapist can help you develop all kinds of internal tools and resources, not just the FAST acronym. Even if you have never been diagnosed with a disorder, but just want to talk to someone, the therapists at our Columbia, MO therapy practice are here for you. Between DBT, trauma therapy and PTSD treatment, and LGBTQ+ affirming counseling, we are happy to help you meet your goals. Furthermore, our therapists specialize in anxiety treatment, grief counseling, and EMDR to help with other needs you may have.
