So many of us struggle to ask directly for what we want—or to say no—without guilt, overexplaining, or sacrificing our self-respect. In this episode, we introduce a practical skill from Dialectical Behavior Therapy called DEARMAN, a powerful framework for making requests and setting limits while preserving both the relationship and your sense of self.

We explore how this tool shows up in our lives, from negotiating dinner plans with a partner to asking for support to setting difficult boundaries with a relative. You’ll learn why asking clearly and kindly is often more effective than hoping someone just "gets it"—and how to practice this skill in ways that feel both respectful and empowered.

To support our work and access our downloadable infographics and worksheets, visit our ⁠⁠⁠⁠⁠website⁠⁠⁠⁠⁠.

Music Credit: Nathan Byrne with Reel Byrne Media.

Note: The information in this podcast is for educational and informational purposes only and is not medical/therapeutic advice. Such information is not intended nor otherwise implied to be mental health advice or a substitute for mental health advice, diagnosis, or treatment from a mental health or medical professional. If you become distressed and need support, use the free 988 24/7 Crisis Hotline or call 911.