FAST stands for Fair, Apologies, Stick to values, and Truthful. Use this skill to improve self-respect and effective communication.
Fair
Be fair to yourself and the other person. Validate your own feelings as you do theirs.
Apologies
Do not over apologize. Do not apologize for requesting what you want or need, for having a different opinion, for feeling the way you feel, or for being alive. Do not feel ashamed for these things.
Stick to values
Stay true to your beliefs and values, even if it is difficult, and be clear what those are. Do not sell out your integrity for other reasons.
Truthful
Be honest. Do not lie, exaggerate, manipulate, or make excuses.