How to ask for something from someone, while still maintaining a good relationship with that person. It can also help you resolve conflicts and effectivly say no when you need.
D – Describe: Describe the situation in concrete terms and without judgment.
E – Express: Express feelings, conveying to the other party how the situation makes you feel.
A – Assert: Assert your wishes, i.e. clearly state what you do or do not want.
R – Reinforce: Reinforce why the desired outcome is desirable, and reward people who respond positively to the request.
M – Mindful: Be mindful and present in the moment, focused on the current goal.
A – Appear: Appear confident, adopting a confident posture and tone, and maintain eye contact.
N – Negotiate: Be willing to negotiate and give in order to get, with the understanding that both parties have valid needs and feelings.
Reference: From DBT® Skills Manual for Adolescents, by Jill H. Rathus and Alec L. Miller. Copyright 2015 by The Guilford Press.