DEARMAN

DEARMAN is an acronym used in Dialectical Behavior Therapy (DBT) to describe a communication strategy that helps individuals to effectively communicate their needs and desires while maintaining healthy relationships with others. The acronym stands for:

 

D – Describe: describe the situation or problem in a non-judgmental way.

E – Express: express your feelings and opinions about the situation.

A – Assert: assert your needs and what you want in the situation.

R – Reinforce: reinforce why your needs are important and what positive outcomes they will bring.

M – Mindful: stay mindful and present during the conversation, avoiding distractions.

A – Appear Confident: maintain eye contact, use a calm tone of voice, and have good posture.

N – Negotiate: be willing to negotiate and find a solution that works for both parties.

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By using the DEARMAN technique, individuals can communicate effectively and assertively while still showing respect and consideration for others' feelings and needs. This can be especially useful in situations where there is conflict or where individuals may struggle with social skills or anxiety in social situations.