30 Validating Phrases People Need To Hear When They’re Hurting

Emotional validation is about recognizing and accepting another person’s emotional experience. The opposite is emotional invalidation, where we dismiss, ignore, or judge another’s feelings. We’ve all been there. When someone completely ignores what we have to say we feel like we don’t fundamentally matter. Let’s be clear, validating each other’s feelings doesn’t mean that we agree with them. It simply means that we value their viewpoint and recognize that what they’re experiencing is very real to them. Sometimes that’s all we want in conversation—to be heard, acknowledged, and feel like a person of worth.

Here are some emotionally validating (and hope-filled) words you can say…

1. I don’t understand everything you’re going through, but I’m here for you.

2. Do you want me to listen or give advice?

3. You don’t have to do or be anything for me right now. 

4. Don’t worry about anything right now. I’ve got you.

5. So what I hear you saying is? Is that correct?

6. Show/Tell me how you want to be loved.

7. I don’t have all the answers, but we’ll figure out a way together. 

8. You don’t have to reply; I’m just checking in on you.

9. I remember the time you made me smile.

10. I remember the time you cheered me up.

11. You’re valuable. I want you to remember that.

12. You made a mistake, and that’s okay. Let’s work it out together.

13. You’re not feeling like yourself right now, and I understand.

14. When your depression lifts…

15. You’ve been strong for so long. It’s not a weakness to break down. 

16. I believe in you.

17. I still love you.

18. Hold on. I want to give you my undivided attention.

19. You’ve been a great friend/partner/parent.

20. I appreciate you so much.

21. I’m so sorry that happened to you. Do you want to talk about it?

22. I didn’t mean to make you feel that way. How can we fix this? 

23. What you’re feeling right now is valid, and I see you.

24. I’m sorry I hurt you.

25. Let’s do this and call it an act of hope.

26. You don’t have to hold back your emotions to make me feel comfortable.

27. I’m committed to working this out.

28. One day you’ll look back on this moment, and it will seem insignificant compared to all you’ve accomplished.

29. That must be so frustrating.

30. I can see how you would feel that way, and it’s valid.