How to Validate Your Emotions: 10 Practical Strategies for Emotional Wellbeing

Validating Your Emotions: Why Self-Validation Matters

Many of us seek acknowledgment and validation of our emotions and experiences from others. It feels natural to want our feelings recognised and understood. However, relying solely on external validation can sometimes lead to disappointment because not everyone will meet our expectations or provide the support we need in the way we hope.

Learning to validate your own emotions is crucial for emotional independence. When you validate your own feelings, you don't have to rely on external sources for your self-worth, and you become more emotionally resilient. Self-validation also encourages deeper understanding of yourself. You become aware of why you feel a certain way, which strengthens your ability to handle criticism, conflict, and difficult situations without letting them undermine your self-esteem.

Think of your emotions as colourful puzzle pieces that make up who you are. Some are bright and happy, like excitement or joy, while others can be challenging, like sadness or fear. Every emotion is important and deserves acknowledgment. Understanding and accepting your emotions is like giving these puzzle pieces a place to fit, it helps you know yourself better and equips you to navigate life’s ups and downs more effectively.

If you want to go deeper, you might find the Emotional Toolkit Workbook helpful. This free resource is designed to help you explore your emotions, identify triggers, and build emotional resilience.

10 Practical Ways to Validate Your Emotions

1. Acknowledge Your Emotions
   Recognise and name what you are feeling. Saying, “I feel happy” or “I feel sad” is like telling your emotions, “I see you, I know you are here.” This simple act can make your feelings easier to process and manage.

2. Practice Self-Compassion
   Treat yourself with the same kindness you would offer a friend during emotional distress. For example, saying, “It's okay to feel this way. I am here for myself,” reinforces that you are your own source of comfort and reassurance.

3. Express Your Feelings
   Give your emotions a voice through conversation, journaling, or art. Expressing your feelings allows them to flow instead of being hidden or suppressed, which can reduce emotional pressure and increase clarity.

4. Affirm Your Perspective
   Your emotions and thoughts contribute to your unique perspective. Even if others disagree or do not understand, affirming, “My viewpoint is important. I stand by my truth,” validates your feelings as meaningful and legitimate.

5. Prioritise Self-Care
   Make time for activities that nurture your wellbeing. Imagine yourself as a phone that needs recharging — self-care is your way of plugging in. Saying, “I need to rest to feel better,” reminds you that caring for yourself is necessary, not selfish.

6. Nurture Positive Experiences

   Engage in activities that bring you joy and satisfaction. Affirm, “I prioritise experiences that support my emotional wellbeing."

7. Set Healthy Boundaries
   Protect your emotional needs by setting boundaries in your relationships. Saying, “Setting boundaries is healthy. My needs matter,” helps you safeguard your wellbeing while respecting yourself and others.

8. Reflect on Your Emotions
   Take time to understand why you feel a certain way. Reflection turns emotions into lessons. For example, asking, “What can I learn from this situation?” allows you to grow, adapt, and develop emotional intelligence.

9. Embrace the Full Range of Emotions
   Welcome every emotion — positive, challenging, or uncomfortable — as a guest at your personal party. Saying, “You are here, and you matter,” to each emotion allows you to acknowledge your entire emotional spectrum.

10. Celebrate Your Emotional Depth
    Recognise that your emotions make you unique. Affirm, “I am a special individual with many different feelings, and that is something to celebrate.” Embracing your emotional complexity reinforces self-compassion and reminds you that negative emotions do not define who you are.

Validating your emotions is a vital practice for emotional wellbeing, self-awareness, and resilience. Which emotions do you find hardest to acknowledge? How could practising self-validation change your relationship with them?