#self-validations

You know when you’re really upset about something and someone tells you that you’re being a little dramatic? Has that ever made you feel less upset? 

I’m guessing it probably made you want to actually be dramatic or it completely broke your heart. You weren’t trying to get them to completely understand your experience and deeply feel your emotions—that invalidation only created another dilemma for you to have to deal with. Now you’re questioning if you really are overreacting about the matter or you’re thinking that person’s just an asshole that is sabotaging you or you’re afraid that maybe there’s something fundamentally wrong with you…

Notice how fast we spiraled? That’s how impactful invalidation can be. Constant invalidation of our experiences dramatically influences the way that we tell our stories to others. The story is no longer “I was hurt and taken advantage of”, it’s “this is why I’m dramatic and don’t know how to handle anything”. Sometimes the invalidation begins during our formative years and from the very first people we met when we arrived in this world. 

What’s that label that your family gave to you that you just can’t seem to get over? Crybaby, loser, weirdo, “the fat one”, “my problem child”, “the mean one”, “the one I don’t talk about”, etc. The creation of that label significantly changed how they talk to you, speak about you to others, treat you, and perceive you. Most importantly, it changed the way that you see yourself. Now you hold back tears because you don’t want the crybaby label to stick or you hold your tongue while they say things that disrespect you because you want to get rid of the mean label. The invalidation continues when you bring up the past to them and it seems like the only person that remembers the story even vaguely is you. Then you really start believing those messages that were said about you.

Did the invalidation actually make you stop feeling sadness, out of place, alone, unheard, misunderstood, frustrated, or whatever the original emotion was? 

When I was a young child enduring trauma, I wanted to tell someone about it but when I did, I was met with, “you talk too much”, “you say the wildest things” or “you’re being a baby”. I was no longer just feeling sad, unloved, unwanted, confused…I became sad, unloved, unwanted, and thought I was legitimately going insane. It was no longer just a traumatic experience, what happened to me had found a way into my personality. 

Had I not just experienced something devastatingly difficult? Did that event not hurt my feelings or cause me some sort of pain? Even if it was a minor thing and from the outside looking in, I was being a little dramatic…I still felt that pain, and telling myself that I shouldn’t have, didn’t make the feeling go away. 

I often wonder how things would be if I was adequately validated when something happened. I wonder if I would be better at managing my emotional responses or overcoming challenges. Because instead of the situation intertwining with who I was, maybe I could fully feel my feelings, validate them, and possibly move onto actually solving the problem. 

Nonetheless, the past is the past and I am now responsible for doing my best to end that cycle of invalidation.

It can be difficult since we become accustomed to belittling our emotions and the emotions of others. You hear “you’re such a crybaby” for crying about losing something you really loved so often that it becomes easier to say the same thing to an actual child crying over losing their favorite blanket. It’s a skill that takes practice, I’m not always the best at it either. 

You’ll need to first become comfortable with acknowledging and identifying your feelings. I don’t know how else to explain this but you have to feel the emotions fully so that the emotions don’t consume you. If you feel sad, just feel sad and find a non-harmful way to express that even if it's bawling in bed or recording voice memos where you pour your heart out. Validate that emotion and the experience that brought it up. Now that emotion doesn’t feel as heavy as before and you might actually be able to combat the feeling with one that you’d prefer to feel.

We can’t change other people and their perception of us but we do have control over the way we speak about ourselves and our experiences. I challenge you to validate one feeling and experience that you have this week. And because I know you’re capable of doing difficult things, I additionally challenge you to validate someone else’s emotions and experience. Create more productive narratives about yourself and about those you care about.

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