Building Better Relationships: DBT’s Secret Sauce for Connection and Self-Respect

How DBT Skills Can Transform Your Relationships (Without Changing Who You Are)

Healthy relationships are built on more than love—they require clear communication, healthy boundaries, and mutual respect. DBT’s interpersonal effectiveness skills, as outlined in DBT Made Simple, are designed to help you navigate the complexities of human connection with confidence and compassion.

The DEAR MAN Formula

DEAR MAN stands for Describe, Express, Assert, Reinforce, Mindful, Appear confident, and Negotiate. This acronym is your guide to getting your needs met without sacrificing your self-respect or the relationship. Whether you’re asking for a raise or setting a boundary with a loved one, DEAR MAN helps you communicate clearly and effectively.

Setting Boundaries Without Guilt

Many people struggle to say no or ask for what they need. DBT teaches that boundaries are not selfish—they’re essential for healthy relationships. By practicing assertiveness, you protect your well-being and invite others to do the same.

Maintaining Self-Respect

Interpersonal effectiveness isn’t about winning every argument. It’s about staying true to your values and treating yourself with kindness, even when relationships are challenging. DBT encourages you to reflect on your goals, practice self-compassion, and celebrate each step toward healthier connections.

Real-World Impact

Clients who practice these skills report less drama, more trust, and deeper, more supportive relationships. By learning to balance your needs with those of others, you create connections that nourish and sustain you.

Ready to transform your relationships? Start with one DEAR MAN conversation this week and see the difference for yourself.