Learn to Accept Compliments Without Feeling Awkward: 5 Steps to Simply Say “Thank You”

Why is it so hard to accept a compliment? 🤔

“That’s nothing,” “Anyone would’ve done the same,” “You’re exaggerating”… If you’ve ever said one of these things after receiving a compliment, this article is for you.

Oddly enough, compliments often make people feel uncomfortable. What should be a pleasant moment becomes an awkward exchange where we deflect, downplay, or even outright reject praise.

Yet, learning to accept a compliment is a vital skill. It strengthens relationships, reinforces self-worth, and helps develop a more balanced and positive self-image.

Automatic responses that block compliments

From a Cognitive Behavioral Therapy (CBT) perspective, many of us respond with automatic thoughts shaped by deep-rooted beliefs.

Here are three common patterns:

• Minimizing: “It was nothing,” “I just got lucky.”
• Counterbalancing: “Thanks, but… I’ve gained weight recently,” “You say that, but I totally messed up last week.”
• Distrusting: “They’re just flattering me to get something,” “Are they being sarcastic?”

These patterns reflect a discomfort with positive attention and may stem from imposter syndrome, fear of appearing arrogant, or a shaky sense of self-esteem.

Why it’s important to learn to receive compliments ✨

Turning down a compliment is like rejecting a symbolic gift. Imagine someone gives you a present, and you immediately hand it back, saying, “No thanks, I don’t deserve it.” 😕

👉 It can hurt the other person. They were trying to connect with you or express appreciation. Dismissing that effort weakens the bond.

👉 It also hurts you. Saying “thank you” is a way of accepting how others see you: competent, kind, talented, inspiring…

CBT Exercise: How to accept a compliment 🎯

Here’s a simple exercise inspired by CBT to help you become more at ease when receiving praise.

🧘 Step 1: Recall a recent compliment

Take a deep breath, relax your shoulders, and think of a compliment you received recently that made you feel uneasy.

• Was it at work? In your personal life?
• How did you react?
• What did you feel?

👉 Name the emotion: awkwardness, fear of seeming arrogant, doubt about sincerity.

🧠 Step 2: Identify the story you told yourself

Ask yourself: What narrative did I create around this compliment?

• “I didn’t deserve it.”
• “They’re just being nice.”
• “They’re exaggerating.”

Now consider: What if the person was simply being honest? What if you truly were helpful, inspiring, creative, or courageous in that moment?

🧩 Challenge your interpretation. Maybe the error lies not in what the person said, but in how you received it.

💬 Step 3: Practice a better response

Think about how you could’ve responded differently — one that shows you’ve accepted the compliment.

👉 Simple response:
“Thank you, that means a lot.”
“Thanks, I did put a lot of effort into that project.”

👉 Emotion-based response:
“Thank you, it really touches me.”
“I’ve never heard that before — it feels good to be seen.”

🧠 Practicing this type of response helps retrain your brain to break the habit of deflecting praise and replace it with something more constructive.

Bonus: Compliments strengthen your relationships too 💞

Compliments are more than just praise — they’re relational gestures. Receiving them with sincerity tells the other person:

✔️ You trust their perception
✔️ You value the connection
✔️ You allow room for kindness

This creates a positive loop:

• They give → You receive → They feel valued → You feel seen → Bond strengthens.

Whether it’s at work, with friends, or with your partner, being able to receive a compliment well increases mutual trust and emotional connection.

📱 Practice with MindDay

On the MindDay app, you’ll find:

• Guided CBT exercises to build self-esteem,
• Short video sessions to help with accepting compliments,
• Journaling tools to explore your thoughts,
• Emotion tracking to identify what holds you back.

👉 Download MindDay here and start reshaping your inner dialogue today 💛

‍