SupportHub®
Learn
Skills
Chat
Interpersonal Effectiveness: Speak Up, Stay True, Stay Connected
Interpersonal Effectiveness: Speak Up, Stay True, Stay Connected
Learn how to ask for what you need, say no, and maintain relationships—with self-respect.
Learn how to ask for what you need, say no, and maintain relationships—with self-respect.
What Is Interpersonal Effectiveness in DBT?
Interpersonal Effectiveness is one of the four core modules in Dialectical Behavior Therapy (DBT). It focuses on helping individuals navigate relationships by teaching skills to:
Assert needs and set boundaries respectfully
Maintain self-respect during interactions
Build and sustain healthy relationships
These skills are crucial for anyone who struggles with saying no, expressing needs, or managing conflicts without guilt or aggression.
Goals of Interpersonal Effectiveness
The primary objectives of this module are to:
Achieve personal goals in social situations
Maintain or improve relationships
Preserve self-respect
By mastering these skills, individuals can interact more effectively, ensuring their needs are met while respecting others.
What Is Interpersonal Effectiveness in DBT?
Interpersonal Effectiveness is one of the four core modules in Dialectical Behavior Therapy (DBT). It focuses on helping individuals navigate relationships by teaching skills to:
Assert needs and set boundaries respectfully
Maintain self-respect during interactions
Build and sustain healthy relationships
These skills are crucial for anyone who struggles with saying no, expressing needs, or managing conflicts without guilt or aggression.
Goals of Interpersonal Effectiveness
The primary objectives of this module are to:
Achieve personal goals in social situations
Maintain or improve relationships
Preserve self-respect
By mastering these skills, individuals can interact more effectively, ensuring their needs are met while respecting others.
What Is Interpersonal Effectiveness in DBT?
Interpersonal Effectiveness is one of the four core modules in Dialectical Behavior Therapy (DBT). It focuses on helping individuals navigate relationships by teaching skills to:
Assert needs and set boundaries respectfully
Maintain self-respect during interactions
Build and sustain healthy relationships
These skills are crucial for anyone who struggles with saying no, expressing needs, or managing conflicts without guilt or aggression.
Goals of Interpersonal Effectiveness
The primary objectives of this module are to:
Achieve personal goals in social situations
Maintain or improve relationships
Preserve self-respect
By mastering these skills, individuals can interact more effectively, ensuring their needs are met while respecting others.
DBTSkills
DBTSkills
Mindful Growth
Mindful Growth
Boundary Lab
Boundary Lab
CalmPath
CalmPath
DEAR MAN
Ask with confidence
Ask with confidence
GIVE
Keep relationships strong
Keep relationships strong
Fast
Honor self worth
“These DBT skills help you communicate your needs while keeping your self-respect and strengthening relationships.”
“Whether you avoid conflict or overexplain, these tools help you set boundaries and show up for yourself without guilt.”
Struggling to say no
Struggling to say no
Fear of asking help
Fear of asking help
Avoiding conversations
Avoiding conversations
Need to set limits
Need to set limits
The Three DBT Skills: DEAR MAN, GIVE, FAST
DEAR MAN helps you ask clearly for what you need, while staying calm and confident. It includes steps like describing the situation, expressing feelings, asserting your needs, and negotiating when needed.
DEAR MAN helps you ask clearly for what you need, while staying calm and confident. It includes steps like describing the situation, expressing feelings, asserting your needs, and negotiating when needed.
GIVE keeps relationships in mind—especially in tough conversations. Be gentle, show interest, validate others, and use an easy manner to stay connected, even when things are difficult.
GIVE keeps relationships in mind—especially in tough conversations. Be gentle, show interest, validate others, and use an easy manner to stay connected, even when things are difficult.
FAST helps you honour self-worth, even when setting limits. Be fair to yourself, avoid unnecessary apologies, stick to your values, and always be truthful.
FAST helps you honour self-worth, even when setting limits. Be fair to yourself, avoid unnecessary apologies, stick to your values, and always be truthful.
Practice Setting a Boundary
Practice Setting a Boundary
“Think of a time you wanted to say no, but didn’t. What stopped you?” Try saying: ‘I can say no without being unkind. My needs matter too.’
“Think of a time you wanted to say no, but didn’t. What stopped you?” Try saying: ‘I can say no without being unkind. My needs matter too.’
“Think of a time you wanted to say no, but didn’t. What stopped you?” Try saying: ‘I can say no without being unkind. My needs matter too.’
Want to practice? Chat with Elara
Let Elara Help You Practise
Elara can walk you through a DEAR MAN script and help you find the right words, or just support you as you prepare for a tough conversation.
Elara can walk you through a DEAR MAN script and help you find the right words, or just support you as you prepare for a tough conversation.
Open chat to practise or get encouragement with any communication challenge.
Open chat to practise or get encouragement with any communication challenge.
Ready to try? Press the button below to start a session with Elara.
Ready to try? Press the button below to start a session with Elara.
Free Boundaries Workbook.
Download to start practising your skills and set healthier boundaries.
Download to start practising your skills and set healthier boundaries.
Download to start practising your skills and set healthier boundaries.
How to Say No Blog.
Read step-by-step tips for saying no without guilt or fear.
Kind boundaries, real connection.
Kind boundaries, real connection.
You can be effective and true to you.
You can be effective and true to you.
Explore
DBT Skills
Resources
Chat with Elara
Support
About
Privacy
Contact