DEAR MAN Worksheet

Practice assertive communication with this DBT interpersonal effectiveness tool

Interactive DEAR MAN Worksheet

Use this tool to practice assertive communication with the DEAR MAN technique. Fill in the fields below to create a personalized worksheet for a specific situation.

This worksheet is for educational purposes only and is not a substitute for professional therapy. If you are in distress, please seek help from a qualified provider.

Describe: What is the situation? (Stick to the facts)

Express: How do you feel about the situation? (Use 'I' statements)

Assert: What do you want or need? (Be clear and direct)

Reinforce: Why is this beneficial for them to agree? (Positive outcomes)

Mindful: How will you stay focused on your goals? (Avoid distractions)

Appear Confident: How will you present yourself? (Body language, tone)

Negotiate: What compromises are you willing to make?

Interactive DEAR MAN Worksheet

Your DEAR MAN Worksheet

Describe

Express

Assert

Reinforce

Mindful

Appear Confident

Negotiate