Reclaiming your voice isn’t always easy to do, but it’s soooooo satisfying when you do!

If you’ve ever been in a conversation where you shared something meaningful, only for the other person to quickly turn the focus back to themselves, you know what I am talking about.

Maybe you started telling a story or expressing a thought, and before you could finish, they interrupted with their own experiences or opinions.

This common dynamic many of us know all too well, and it can leave us feeling resentful, disheartened and confused.

Although it’s easy to withdraw, get defensive, or let frustration take over, today we’re going to explore how to navigate these moments by reclaiming your voice, honoring your needs, and even inviting deeper connections.

Here are some practical strategies to help you handle these one-sided conversations with skill and grace.

Step 1: Pause and Notice What’s Happening

The first step in addressing any challenging dynamic is awareness. When you feel overshadowed or interrupted, take a moment to notice your internal reaction. Are you feeling frustrated, dismissed, or hurt? Recognizing these emotions without judgment helps you respond consciously rather than reactively.

Try This:

Take a deep breath and ground yourself before responding.

Reclaiming your voice starts with internally validating your feelings by saying something like, “It’s okay to feel frustrated. I value being heard.”

Step 2: Assess Your Intention

Ask yourself:

• What do I want to achieve in this conversation?
• Do I want to share my story?
• Build a stronger connection?
• Raise awareness of the dynamic?
• Do I want to stay engaged or gracefully exit this conversation?
• Is this a moment to advocate for myself, or is it better to let it go?

Clarifying your intentions and goals consciously can help you choose the most effective approach as you reclaim your voice and get clarity on what you actually want to say next.

Step 3: Advocate for Yourself Assertively

If you decide to address the dynamic, use clear and respectful language to reclaim space in the conversation. You can set boundaries or redirect the flow without escalating tension.

Try These Phrases:

• “Hold on, I’d like to finish my thought before we move on.”
• “I noticed when I started sharing, the conversation shifted. Are you interested in hearing more about my experience?”
• “That’s interesting! Let me finish my story, and then I’d love to hear more about yours.”

These phrases are simple but powerful. They acknowledge the dynamic while gently inviting the other person to refocus their attention.

Step 4: Use Curiosity to Redirect the Dynamic

Sometimes, responding with curiosity can disarm defensiveness and create space for mutual engagement. Instead of confronting the other person directly, you can ask questions that steer the conversation back to balance.

Example:

• “It sounds like your experience in Vienna was a wild one! Are you curious to hear about what I discovered there?”

This approach not only reclaims your voice but also invites the other person into a more relational dynamic.

Step 5: Recognize When to Let Go

Not every moment is an opportunity for connection. If the other person consistently dominates the conversation or seems uninterested in reciprocity, it’s okay to disengage. Your time and energy are valuable, and honoring your limits is an act of self-respect.

Try This:

• “I’ve realized I’ve lost interest in this story. Let’s talk about something else.”
• “I think I’m full up for now—let’s take a pause.”

By gracefully exiting, you protect your energy and avoid unnecessary frustration.

Step 6: Do the Inner Work

Moments like these can bring up deeper emotions tied to old wounds—times when you felt dismissed, invisible, or unworthy. Doing your own healing work helps you approach these dynamics with less emotional charge and more clarity.

Reflective Practices:

Journal about the emotions that arise during one-sided conversations. Are they tied to past experiences? What patterns do you notice?

Practice self-compassion. Remind yourself: “This is hard because I value connection and being seen. It’s okay to struggle here.”

Step 7: Transform Non-Love with Love

One of the most powerful ways to shift conversational dynamics is to respond with love—not the submissive kind, but the kind that is grounded, strong, and clear. Instead of shaming or blaming, invite the other person into a different kind of interaction.

Example:

• “I’m noticing that when I share, you often jump in with your own story. I’d love to have a conversation where we both feel seen. How does that sound to you?”

This approach disrupts the pattern while modeling a new, mutual way of engaging.

Final Thoughts

Reclaiming your voice in one-sided conversations is about more than just getting heard; it’s about creating relationships where mutual respect and connection can flourish.

While it takes courage and practice, the payoff is profound: deeper, more meaningful interactions and a stronger sense of your own worth.

Remember to stick with the messy process. Some conversations will go smoothly, while others may not.  Be patient with yourself as you try out these strategies, and celebrate every step forward.  With time, you’ll find yourself navigating these dynamics with more confidence, grace, and ease.

We role-play some of these dynamics in the latest episode of the Conversations from the Heart podcast.

What strategies have worked for you in reclaiming your voice? I’d love to know; leave a comment below.