Interpersonal Effectiveness
Interpersonal Myths
Challenge beliefs that sabotage effective communication—replace myths with balanced truths and new behaviors.
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Quick answer
What this DBT worksheet helps you do
Challenge beliefs that sabotage effective communication—replace myths with balanced truths and new behaviors.
Reviewed July 16, 2026 under WithMarsha editorial standards. Educational DBT practice only; not therapy, diagnosis, treatment planning, or crisis care.
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Identify the Myth
Write the belief that gets in your way (e.g., “If I say no, they’ll leave,” “Emotions make me weak”).
2
Evidence For & Against
List situations that seem to support the myth, then list experiences that contradict it.
3
Balanced Truth
Craft an accurate statement that honors both your needs and the relationship.
4
New Skillful Action
Choose a behavior (DEAR MAN, GIVE, FAST, mindfulness) that reinforces the new belief.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Myth: Asking for help is selfish
Evidence For: One friend reacted badly. Evidence Against: Many people were glad to assist. Truth: “People can choose to help; asking is respectful when I’m clear.” Action: Use DEAR MAN with a coworker this week.
Myth: Setting boundaries ruins relationships
Evidence For: One partner got defensive. Evidence Against: Other relationships improved with clarity. Truth: “Boundaries create safer connections over time.” Action: Practice FAST while saying no to extra work tonight.
Practice Activity
Complete the table for three myths you notice most often. Revisit after trying the new action.
Which myth shows up strongest under stress?
What real-world evidence weakens it?
What truth supports both you and the relationship?
What DBT skill will you use to prove the new belief?
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