Telling a person she shouldn’t feel the way she does feel is akin to telling water it shouldn’t be wet, grass it shouldn’t be green, or rocks they shouldn’t be hard. Each person’s feelings are real. Whether we like or understand someone’s feelings they are still real.
All invalidation is a form of psychological attack. When we are attacked, our survival instinct tells us to defend ourselves either through withdrawal or counter-attack. Repteated withdrawal, though, tends to decrease our self-confidence and lead to a sense of powerlessness and depression. On the other hand, going on the offensive often escalates the conflict or puts us in the position of trying to change another person.
One sign of both high self-esteem and high EQ is the absence of either of these defensive responses. A healthier response, one which is both informative and assertive, without being aggressive, is to simply express your feelings clearly and concisely. For example, you might respond, "I feel invalidated," "I feel mocked," or "I feel judged."
How the other person responds to your emotional honesty will depend upon, and be indicative of:
(a) how much they respect you
(b) how much they care about you and your feelings
(c) how insecure and defensive they are
(d) how much they are trying to change or control you
All of this is information which will help you make decisions which are in your best interest.
Examples of invalidating expressions. -- Each is an attempt to talk you out of your feelings.
"Ordering" You to Feel Differently
Get over it.
Don't get angry
Deal with it
Forget about it
Stop complaining
Don't be so dramatic
Don't be so sensitive
Stop being so emotional
Stop taking everything so personally
Denying Your Perception, Defending
You've got it all wrong.
But of course I respect you.
But I do listen to you.
That is ridiculous (nonsense, totally absurd, etc.)
I was only kidding.
That's not the way things are.
That's not how things are.
I honestly don't judge you as much as you think.
It's not going to happen
Minimizing Your Feelings
You must be kidding.
You can't be serious.
It can't be that bad.
Your life can't be that bad.
You are just ... (being difficult; being dramatic, in a bad mood, tired, etc)
It's nothing to get upset over.
It's not worth getting that upset over.
Using Reason
There is no reason to get upset.
You are not being rational.
But it doesn't make any sense to feel that way.
Let's look at the facts.
Let's stick to the facts.
But if you really think about it....
Judging & Labeling You
You have a problem.
You are too sensitive.
You are over-reacting.
You are too thin-skinned.
You are way too emotional.
You are impossible to talk to.
You are impossible.
You are hopeless.
Turning Things Around
You are making a big deal out of nothing.
You are blowing this way out of proportion.
You are making a mountain out of a molehill.
Trying to get you to question yourself
What is your problem?
What's wrong with you?
What's the matter with you?
Why can't you just get over it?
Why do you always have to ....?
Is that all you can do, complain?
Why are you making such a big deal over it?
How can you let a little thing like that bother you?
Don't you think you are being a little dramatic?
Telling You How You "Should" Feel or Act
You should just drop it.
You shouldn't worry so much.
You shouldn't let it bother you.
You should just forget about it.
Negating, Denial & Confusion
Now you know that isn't true.
You don't really mean that. You are just ... (in a bad mood today, tired, cranky)
Showing Intolerance
This is getting really old.
This is getting really pathetic.
I am sick of hearing about it.
Trying to Control How Long You Feel Something, or Judging You for How Long You Feel It
Are you still upset over that? It happened a long time ago.
You should be over that by now.
http://www.eqi.org/
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