FAST: Keeping Your Self-Respect
A DBT interpersonal effectiveness worksheet for the FAST skills, with a planning table for situations where self-respect slips and a post-conversation rating.
1-page fillable PDF · US Letter (prints on A4) · Interpersonal effectiveness
- Approach / concern
- DBT
- Technique
- Interpersonal effectiveness
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the FAST: Keeping Your Self-Respect?
FAST is a DBT interpersonal effectiveness skill focused on self-respect effectiveness: being Fair, not over-Apologizing, Sticking to values and being Truthful during interactions.
Why it works
Self-respect effectiveness helps clients avoid giving up their values or dignity in order to please others, and is part of the DBT interpersonal effectiveness module (Linehan, 2015).
When to use it
- People-pleasing and over-apologizing
- Peer pressure (teens)
- Workplace power imbalances
- DBT skills groups
How to use it in session
- Introduce each FAST element.
- Identify situations where self-respect slips.
- Choose a skill and plan specific words.
- Practise in session.
- Rate self-respect afterwards.
Clinician tips
- Over-apologizing is often automatic; practise catching it.
- Fairness includes being fair to yourself.
- Pair with DEAR MAN and GIVE.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is it rude not to apologize?
Apologizing for genuine mistakes is healthy. FAST targets unnecessary apologies for having needs or opinions.
How do FAST, GIVE and DEAR MAN fit together?
DEAR MAN helps you get what you want, GIVE protects the relationship, and FAST protects your self-respect.
References
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
