The FAST skill in Dialectical Behavior Therapy (DBT) stands for "Feelings, Acting, Sensations, Thoughts." It's a helpful acronym used to identify and understand the different components of an emotional experience.
Here's how each part of FAST breaks down:
- Feelings: These are the emotional responses you experience, such as sadness, anger, joy, or anxiety.
- Acting: This refers to your behavioral responses, including actions, gestures, and expressions.
- Sensations: These are the physical sensations you feel in your body, such as tightness in your chest, a racing heart, or a feeling of warmth.
- Thoughts: These are the thoughts and beliefs that contribute to your emotional experience.
By using FAST, you can gain a better understanding of the full spectrum of your emotional experience and identify the specific triggers or factors contributing to it.
For example, if you're feeling overwhelmed and anxious, you can use FAST to break down the experience:
- Feelings: You might be feeling anxious, overwhelmed, and stressed.
- Acting: You might be avoiding tasks, withdrawing from social situations, or having trouble concentrating.
- Sensations: You might feel tightness in your chest, shortness of breath, or a racing heart.
- Thoughts: You might be thinking "I can't handle this," "I'm going to fail," or "I'm not good enough."
By identifying each component of your experience, you can then focus on addressing the specific areas that need attention. This can help you to better manage your emotions, develop healthier coping mechanisms, and reduce emotional distress.
