At the core of human connection lies a simple but often overlooked need: the need to have our feelings acknowledged. We don’t always need solutions, advice, or even agreement—just the assurance that what we feel is seen and understood.

Yet, too often, emotions are dismissed rather than validated. Not out of malice, but out of fear. We worry that acknowledging difficult feelings will make them grow stronger. In reality, the opposite is true: feelings become less overwhelming when they are given space to exist.

The Small Shift That Changes Everything

Consider these two responses in everyday situations:

Scenario 1: A friend shares their frustration about work.

Dismissal: “Come on, it’s not that bad. Just be grateful you have a job!”

Acknowledgment: “That sounds really frustrating. It must be exhausting to deal with that every day.”

Scenario 2: A child expresses fear before a big test.

Dismissal: “You’ll be fine, stop worrying!”

Acknowledgment: “I get why you’re nervous. Tests can feel like a lot of pressure.”

The first response in each scenario pushes emotions aside, while the second invites the person to feel heard. That small shift can determine whether someone learns to trust their emotions—or suppress them.

Why Do We Struggle to Acknowledge Feelings?

Many people hesitate to validate emotions because they fear it will reinforce negativity. They worry that recognising sadness will deepen it, or that acknowledging anger will escalate conflict. But emotions don’t work that way.

The Truth About Emotions

• Unacknowledged emotions don’t disappear; they intensify. When feelings are ignored, they often resurface in more harmful ways—through resentment, withdrawal, or even aggression.

• Acknowledgment defuses intensity. When someone recognizes our feelings, we feel less alone, and the emotion naturally loses its grip.

• We don’t need to fix emotions—just witness them. People don’t always need solutions; they need space to process their experiences.

Three Simple Phrases That Make a Difference

Acknowledging feelings doesn’t require complex psychological tools. It can be as simple as using these phrases (only when you really think or feel these, honesty is key):

1. “That sounds really tough.”

2. “I understand that/why you feel that way.”

3. “I hear that it has been really hard for you.”

4. “I can only try to imagine what you’re going though, please tell me more.”

These words don’t change the situation, but they change how someone feels about it. They replace isolation with connection, silence with understanding.

The Power of Feeling Heard

When we acknowledge someone’s feelings—whether a friend, partner, colleague, or child—we offer them relief. We help them process emotions rather than suppress them. We build trust, deepen relationships, and create space for real healing.

So next time someone shares something difficult, resist the urge to downplay or problem-solve. Instead, try simple acknowledgment. It might be the most powerful thing you can offer.

Through my coaching, I guide individuals and business owners to create meaningful change. Let’s work together to build deeper connections, effortless discipline, and a life you truly love.

Book a coaching session today and take the first step toward real change.