Dealing with anxiety can be challenging, and it becomes even more difficult when someone invalidates your feelings. Here are some strategies to cope with anxiety in such situations:
Recognize your emotions: Acknowledge and validate your feelings yourself. Remind yourself that it's okay to feel anxious, and your emotions are valid, regardless of what others say.
Practice self-compassion: Be kind to yourself and understand that it's normal to have emotions, including anxiety. Treat yourself with the same compassion you would offer to a friend in a similar situation.
Set boundaries: If possible, communicate assertively with the person who is invalidating your feelings. Let them know how their comments affect you and ask them to respect your emotions.
Seek support: Reach out to friends, family members, or support groups who understand and validate your feelings. Sharing your emotions with empathetic individuals can be therapeutic.
Talk to a professional: Consider seeking help from a therapist or counselor. A mental health professional can provide a safe space for you to express your feelings and offer guidance on managing anxiety and coping with invalidation.
Practice relaxation techniques: Engage in activities that help you relax and reduce anxiety, such as deep breathing exercises, meditation, yoga, or progressive muscle relaxation.
Focus on positive affirmations: Remind yourself of your worth and capabilities through positive affirmations. Repeat affirmations like "I am deserving of respect and understanding" or "My feelings are valid, and I have the right to express them."
Limit exposure to invalidating individuals: If possible, reduce your time spent with people who consistently invalidate your feelings. Surround yourself with supportive and understanding individuals instead.
Educate others about anxiety: If you feel comfortable doing so, educate the person who is invalidating your feelings about anxiety and its effects. Provide them with information to increase their understanding and empathy.
Practice grounding techniques: When anxiety surges due to invalidation, try grounding exercises to bring your focus back to the present moment. Examples include focusing on your breath, naming objects around you, or using sensory items.
Remember that everyone has a unique way of responding to anxiety, and what works for one person may not work for another. Be patient with yourself and allow time for healing and growth. If anxiety becomes overwhelming or interferes with your daily life, seeking professional help is essential. A mental health expert can offer personalized guidance and support.