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DBT worksheet export
Interpersonal Conflict Problem Solving
Blend DEAR MAN, GIVE, FAST, and problem-solving steps to resolve conflicts while protecting relationships and self-respect.
What this worksheet is for
Blend DEAR MAN, GIVE, FAST, and problem-solving steps to resolve conflicts while protecting relationships and self-respect.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: interpersonal conflict problem solving worksheet
Worksheet type: Support worksheet
How to practice it
Clarify the Conflict
Describe the issue, each person’s goals, and what triggered the tension. Identify safety or power concerns.
Choose Priorities
Rank objective, relationship, and self-respect goals. Decide which DBT skills (DEAR MAN, GIVE, FAST) to emphasize.
Brainstorm Options
Generate solutions that address everyone’s needs. Include compromises, timelines, or outside support.
Evaluate Pros & Cons
For each option, note the impact on your goals, the relationship, and feasibility.
Plan the Conversation
Script key DEAR MAN lines, plan validation (GIVE), and affirm self-respect (FAST). Schedule time/place and supports.
Follow Up & Review
After the conversation, document outcomes, emotional responses, and next steps if needed.
Real-world examples
Example – Shared project conflict
Conflict: teammate missing deadlines. Priorities: objective = high, relationship = medium. Options: renegotiate tasks, set check-ins, involve manager. Plan: DEAR MAN request + GIVE tone, follow-up email summary.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Complete the worksheet for your next conflict. Debrief afterward to capture wins and improvements.
Reflect and write
Which priority drove your strategy?
What solution balanced both parties’ needs?
How did DEAR MAN, GIVE, FAST show up in the conversation?
What future follow-up or repair is needed?