When someone tries to make you feel small, the first reaction is usually silence or self-doubt. I’ve been there too.
It’s uncomfortable, awkward, and sometimes it can even ruin your day.
But here’s the truth: toxic people do it on purpose. To feel good about themselves. They want to shake your confidence. And they love it when you start questioning yourself.
It’s how they feel powerful…by putting you down.
They’ll throw jabs, mock you, question your intelligence, or comment on your appearance, all to get under your skin.
But you don’t have to stay silent. And you don’t have to argue, either. Sometimes, all it takes is a smart, calm phrase to shut it down. In fact, in my experience most of the time it’s what really works.
Let’s look at some powerful phrases that work like armor when someone toxic tries to belittle you.
Why listen to me? I’m Sira Mas and I’m a relationship coach. I write about self-improvement, love, dating and psychology. My work has been featured on large publications such as Mamamia, Plenty of Fish, Ladders, Entrepreneur and Thrive Global.
“That’s just your opinion, not the reality”
I used this phrase a couple of years ago with a coworker who politely insulted me in front of everyone during a meeting.
She said, “Well, not everyone can excel at creating PowerPoint presentations. This one’s very basic.”
I didn’t argue, I just said it: “Well, that’s just your opinion, not necessarily the truth.” Then I smiled.
Her face said it all. She didn’t expect me to stay calm and firm.
Other colleagues in the room stood up for me and asked me to go on with the presentation because they were finding interesting.
When someone says something mean or insulting, it can hit hard, especially if it touches an insecurity. But not everything people say is true.
This phrase is a calm way to remind both them (and yourself) that their words are just that: words. Not facts. Not reality.
It also helps you stay centered. You’re not denying what they said, you’re just stating that it doesn’t define you.
“But I haven’t asked your opinion”
Toxic people love to give “feedback” that nobody asked for. They’ll tell you what you should do, how you should dress, or why you’re not “good enough” in some way.
This phrase is simple and firm. You’re setting a boundary. You’re letting them know that their opinion wasn’t requested…and isn’t welcome.
And the best part? You don’t need to justify it. You don’t owe anyone an explanation for not wanting to be criticized.
Say it once and let the silence do the rest 🙂
“I’m aware of my worth”
This one is powerful because it shows confidence. And nothing frustrates a toxic person more than someone who’s sure of themselves.
If they try to belittle you or act like you’re less than, saying this shows them their words aren’t working.
You’re telling them: I know who I am. I don’t need your approval.
Say it with calm and confidence, not anger. That way, they can’t twist it around or claim you’re being defensive.
“I know that’s not true. So, what you’re saying is not affecting me”
This is a smart way to defuse the insult. You’re not arguing, you’re not playing the same game, they throw the jab, and you catch it without letting it hit you.
You’re saying, “I see what you’re trying to do. It’s not working.” (Which is another very smart phrase you can use in the future by the way!)
It tells them that you’re grounded in your truth, and their opinion has no real power over you.
And once they realize they can’t get a reaction, most toxic people back off.
“What you just said says more about you than about me”
When people insult or belittle others, it’s usually a reflection of their insecurities. Not yours.
This phrase flips the spotlight back onto them, and without being mean. You’re simply stating the truth.
If someone criticizes your looks, your choices, or your personality, remind them (and yourself) that their comment reveals something about them, their mindset, their bitterness, or their need to put others down.
This response is calm, smart, and makes them think twice next time.
I remember when I used this phrase with a friend who tried to embarrass me in front of our group of friends.
She told me “You should stop wearing high heels, they make you look like a wh***”
That was more than five years ago, and I still remember how quiet she got after I said it, “Well, what you just said says more about you than about me.”
And to be honest, that was so satisfying. Because all our friends laughed at her, not at me.
“Why are you saying this? That’s a bit aggressive, don’t you think?”
Sometimes the best thing you can do is call it out directly. This phrase works because it makes the other person pause.
Most toxic people aren’t used to being challenged. They keep being so toxic because they’re surrounded by people who normalize their behavior.
So they expect you to either get upset or stay quiet.
When you ask them directly, “Why are you saying this?” you force them to look at their own behavior. It throws them off and makes them realize you’re not playing along.
Say it with curiosity, not anger. Like you’re honestly wondering. That tone makes it even more effective.
When you also add “That’s a bit aggressive”, it shows them that you’re not only hearing what they said, but you’re also clearly pointing out how harsh it was.
Make sure to say it without yelling or reacting emotionally. It makes your response way more powerful.
“Yeah, whatever. Are you done?”
This one’s a little more casual and it works when you’re just over it.
It shows that you’re not giving them the reaction they want. You’re not hurt, you’re not mad, you’re just bored. So bored.
And for toxic people who thrive on drama, that’s the worst thing.
Use it when you don’t want to engage. When they’re clearly trying to poke at you, and you’ve had enough.
Say it, turn around, and move on. You win by not playing.
“You’re not in a position to judge me”
Sometimes toxic people belittle you just to feel superior. They make comments as if they know better, as if they have the right to judge.
This phrase shuts that down completely. It sets a boundary and reminds them they don’t have the authority to define who you are, or what you’re worth.
I used this once when a new coworker I barely knew made an inappropriate comment on my life choices (something very personal they knew nothing about) like they were doing me a favor.
I stayed calm and said, “You’re not in a position to judge me. You barely know me.” That was the end of it. No debate. No apology. Just silence.
This phrase tells them: You’re not afraid of their opinion, and you’re not seeking their approval.
You don’t need to yell or fight to shut down toxic behavior. Sometimes, the smartest thing you can do is say something clear, calm, and firm.
These phrases aren’t rude, and they are an excellent tool to protect your peace.
Because the moment a toxic person realizes their words don’t work on you anymore, the game ends.