What to Do When Someone Hurts Your Feelings: What Every Gen Z Should Know in 2026
Feeling hurt is human. The goal is not to numb feelings but to respond in ways that protect relationships and your self-respect.
Step 1: Regulate Before You Respond
- Take five slow breaths or a short walk.
- Name it: “I feel hurt and tense.”
- Decide if this needs a conversation now or later.
Step 2: Check the Story
- Could there be another explanation you do not know yet?
- Ask a neutral question: “Can you tell me what you meant earlier?”
Step 3: Speak Clearly with “I” Statements
Template: “I feel [emotion] when [situation] because [reason]. I need [request].”
- “I feel embarrassed when jokes are about me in the group chat because it keeps going. I need us to leave me out of jokes.”
- “I felt excluded when plans were made without telling me. Next time, can you add me early?”
Step 4: Set a Boundary if Needed
- “If the jokes continue, I will leave the chat for a while.”
- “I am not okay with shouting. Let us talk when we are calm.”
Step 5: Repair or Release
- If they own it and change, great—repair and move forward.
- If it repeats, reduce contact and invest in healthier spaces.
Self-Care Afterward
- Journal one page: what happened, what you felt, what you need next.
- Do something regulating—walk, stretch, music, or a hobby.
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Key Takeaway
Regulate first, clarify second, speak clearly, and protect your boundaries. That is strength with kindness.
Find more emotional well-being tools at Ichhori.com.