Speak up without shutting down.
The DEAR MAN skill is one of the most important tools in DBT for asking for what you need and setting boundaries clearly and respectfully, but knowing how to actually use it in real life can feel overwhelming.
This printable PDF breaks the DEAR MAN formula down step-by-step so you can use it in conversations, therapy sessions, relationships, and everyday situations.
Perfect for:
Advocating for your needs without feeling guilty
Practicing healthy communication
Clients and therapists using DBT
Anyone who struggles with conflict or asking for help
Use it before a hard conversation or keep it saved as a quick-reference script.