Oh, I hear you. And I want you to know something right away: what you’re describing is one of the most painful and common things I see in my office. That feeling of reaching out, showing someone your hurt, and having it met with “it’s not that big a deal” or “you’re overreacting.” It lands like a door being closed in your face.
Here’s what I need you to understand about what’s actually happening when your partner minimizes your feelings, because it’s probably not what you think.
You show your hurt and get told you are overreacting.
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Ask Figlet about having your feelings minimized.
Your partner almost certainly isn’t doing this because they don’t care about you. I know that’s hard to believe in the moment. But what I see clinically, over and over, is that minimizing is a survival strategy. Their nervous system is flooded with the terror of feeling like they’re failing you. When you bring them your pain, their body registers it as devastating evidence that they are a disappointment, that they are not enough for you.
So what do they do? They minimize. They explain. They problem-solve. They pull away. Not because your feelings don’t matter to them, but because facing your pain head-on feels like standing in front of a mirror that confirms their worst fear about themselves.
The truth I’ve built my whole practice around is this: no one shuts down because they’re not interested. They shut down to survive the pain of intimacy.
But here’s the thing, and this is where I need to be honest with you as well. That explanation doesn’t make it okay for you to sit alone in your pain. Because when your partner minimizes you, your nervous system gets a very clear message: “I am alone. I am too much. I don’t matter here.” And that is an attachment wound. A real one.
You show your hurt and get told you are overreacting.
Do you know you can get personalized answers to all your questions from the same wisdom that wrote this article, right now?
Ask anything about your own situation and get an answer immediately. Keep asking, think it through, work out what to do next.
No credit card required. Your first 10 messages are free.
Ask Figlet about having your feelings minimized.
What’s happening between you two is what I call the Waltz of Pain. You reach toward them with something vulnerable, they experience that as a sign of their failure and minimize to protect themselves, and then you feel abandoned and either push harder or start to close off yourself. One two three. One two three. Both of you are hurting. Both of you are trying to survive. And your survival strategies are colliding.
The path forward isn’t about getting your partner to simply “stop minimizing.” That’s just trying to fix the behavior on the surface. The real work is getting underneath it, to the place where your partner can say “I got scared I was failing you and I didn’t know how to hold that” and where you can say “I just needed to know you were there with me in it.”
When those two things can meet each other in the same room, the minimizing doesn’t have to happen anymore. That’s where healing lives, that place where you’re both on the same team, protecting the relationship instead of protecting yourselves from each other.
You’re not wrong for needing more. And they’re not a monster for doing what they’re doing. You’re both just two people who haven’t found a way to be safe enough with each other yet. That can change. I’ve seen it change a hundred times.
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Figs is a licensed marriage and family therapist with 16+ years of experience working with couples. He’s the co-founder of Empathi, host of the “Come Here to Me” podcast, and author of an upcoming book on relationships and the systems that shape how we love.
Read more: Emotional Safety in Relationships: What It Means and How to Build It
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