10/14/2026
What to Do When Someone Dismisses Your Feelings — Part 1
Have you ever shared with a partner or family member how their words or behavior negatively affected you, only to be told, “You're too sensitive,” “I was just joking,” or “You're making a big deal out of nothing”?
These dismissive phrases can be damaging because they invalidate, minimize, and negate what you say by implying that you're overreacting.
If you grew up with these patterns, you may have formed conditioning that causes you feel your needs, feelings, and opinions don't matter, even worse, that you don't matter. This not only affects self-worth and esteem, but confidence can lead to trying to receive from others, the support you never received, but always deserved.
So how do you respond without getting caught up in defending yourself or trying to convince them?
One technique I've learned from improv is called “Yes, and…” Instead of denying what someone said, you acknowledge it and reframe it.
The next time someone tells you, “You're too sensitive,” instead of denying what they said or trying to convince them that their behavior is hurtful and your feelings matter, say this:
“Yes, I am sensitive, and saying I'm too sensitive doesn't mean my feelings aren't valid or that your words and behavior aren't hurtful or unhealthy.”
Here's the key:
They will either keep being dismissive, or those open to growing and who truly care about you, will want to change it.
But say it anyways.
You don't say it to convince them your feelings matter. Say it because your feelings do matter, and you're no longer willing to let someone dismiss or silence you.
You say it to support and acknowledge the younger you that didn't receive this type of support growing up - but always deserved it.
Someone being dismissive never meant your feelings didn't matter, that you shouldn't express them, or that you should put up with bad behavior.
All it means is they have a pattern of avoiding responsibility and feeling bad for bad behavior by labeling you as over-reacting.
Don't let them silence you.
In Part 2, I'll share how to heal where you learned growing up these same patterns of silencing and invalidating yourself. You can read it in my new Break the Cycle Facebook Group: https://www.facebook.com/groups/breakthecyletransformrelationshippatterns
LindaWhiteHealing.com
