When someone’s dealing with trauma or is in crisis mode, the right words don’t have to fix everything—they just need to meet that moment with care.
A validating response has nothing to do with solving the problem. What you’re really doing is saying, “I see you, and what you’re feeling makes sense.” You’re letting the other person know that you’re there for whatever they need, even if all they need is for someone to hear them out and make them feel a little less alone. These statements help keep that connection intact when things feel overwhelming.
1. “It makes sense that you’re feeling this way.”
It sounds simple, but it accomplishes a lot. It immediately counters any shame or self-judgement the other person might be feeling. Instead of questioning their emotions, it calmly reinforces that their response is human and valid. In moments of crisis, people often second-guess their reactions. Offering calm confirmation that their feelings are understandable can be grounding when everything else feels uncertain.
2. “You’re not overreacting—this is hard.”
So many people have been told they’re too sensitive or dramatic. When stress hits, that doubt creeps in again. This helps counter that internalised voice and reminds them their reaction is allowed. It doesn’t minimise the pain or try to correct it. It just says, “This is big. And how you’re responding is okay.” Giving someone permission to feel their feelings can bring real comfort in chaotic moments.
3. “I’m really glad you told me.”
Opening up during a crisis is hard. It takes courage to share when things feel raw or scary. By saying this, you let the person know you’re not burdened—you’re honoured to be trusted. It also helps quiet the fear that they’ve said too much or reached out “wrong.” You’re making it clear that their vulnerability is welcome, not overwhelming.
4. “You don’t have to have it all figured out right now.”
This is a powerful reminder when someone is spiralling or feeling pressured to “get it together.” It pulls them out of panic mode and gives them space to just be in the mess without rushing toward a solution. In a world that demands quick fixes, this kind of statement makes room for emotional processing. It’s permission to be human, not perfect.
5. “It’s okay if this doesn’t make sense to anyone else.”
Crisis moments can feel incredibly isolating, especially when the situation is complex or not easily understood by other people. This one validates the uniqueness of their experience. It says, “You don’t have to justify this.” Even if no one else fully gets it, their feelings are still real. That kind of assurance can be a lifeline, especially when they’re feeling completely misunderstood and isolated.
6. “I believe you.”
This one’s especially important when someone is sharing something painful that other people have dismissed or doubted. Believing them out loud can help rebuild trust they may have lost in other spaces. It also removes the need for them to overexplain. Instead of asking for more proof or details, you’re letting them know you trust their version of the story, and that alone can ease a little of the weight they’re carrying.
7. “Whatever you’re feeling right now is allowed.”
This statement opens the door to all emotions—anger, grief, fear, numbness—without pressure to move through them quickly. In crisis, emotions can shift fast or hit hard, and that can feel confusing or embarrassing. By saying this, you make space for the full spectrum without trying to tidy anything up. That space often allows people to breathe just a little easier.
8. “You don’t have to be ‘strong’ right now.”
Sometimes being told to “stay strong” can feel like being asked to hide how much something hurts. This phrase gives someone permission to fall apart, cry, or simply not hold everything together for a while. It reminds them that being vulnerable isn’t weak—it’s part of the process. And sometimes, the strongest thing you can do is admit that you’re not okay.
9. “You’re not a burden.”
When people are struggling, they often pull back not because they don’t want help, but because they worry they’re asking too much. Saying this directly helps cut through that fear. It reassures them that your presence is genuine. You’re not just tolerating them; you’re choosing to stay connected through the messy parts. You’re there for them through thick and thin, and you want them to know it.
10. “You’re doing better than you think.”
This can be a quiet lifeline when someone is overwhelmed with self-doubt. Often, people in crisis feel like they’re failing, even when they’re doing their best just to get through the day. You’re not sugar-coating anything here. It’s a grounded reminder that survival itself is effort. That being here, reaching out, and trying at all already counts for a lot.
11. “I’ll sit with you in this, however long it takes.”
Sometimes the most powerful thing you can offer is presence—not advice or solutions, just steadiness. This tells the other person they’re not alone, even when there’s nothing to fix. It doesn’t pressure them to move on or cheer up. It offers space, time, and consistency, which are often the most healing things in a moment of crisis.
12. “You don’t have to explain it all right now.”
In the middle of a crisis, words can be hard. Emotions are high, thoughts are scattered, and it can feel like pressure to make everything make sense before reaching out. This lets someone know that their presence is enough. They don’t have to be articulate or composed to deserve support. They can be exactly who they are and you’ll still be there for them.
13. “You haven’t failed—you’re just in a hard moment.”
Crisis can feel like collapse, and that often gets internalised as failure. This statement separates the pain from identity. It says, “This isn’t who you are; it’s just something you’re going through.” That change in perspective can offer someone the strength to keep going. You’re reminding them that the struggle doesn’t define their worth.
14. “You’re allowed to need people. You don’t have to do this alone.”
When someone’s used to being the strong one, the helper, or the one who holds it together, asking for support can feel deeply uncomfortable. This calmly but firmly dismantles the idea that needing other people is a weakness. It reminds them that asking for support isn’t taking up space—it’s a human need. And you’re here, not to rescue, but to walk with them through it.
