Breaking Up With a Friend: How and Why to Do It

Having a supportive and positive social circle is essential for our mental and emotional well-being. Friendships can be just as important and have the same level of emotional intimacy as a romantic partnership, providing a sense of belonging, support, and validation.

Key takeaways:
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    It's okay for friendships to change over time, and sometimes this might mean you need to "break up" and end a friendship that is no longer serving you.
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    Bad friendships can take up your energy, cause increased stress, and even negatively impact your mental health.
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    To end a bad friendship, have a direct conversation without ghosting, explain how you’re feeling with “I” statements, prepare for a range of reactions, set boundaries as needed, and take time for yourself afterward.

However, challenging or draining friendships can have the opposite effect, causing stress and negative emotions. It's okay for friendships to change over time, and sometimes this might mean you need to "break up" and end a friendship that is no longer serving you.

In this article, we'll explore the importance of having a supportive and positive social circle, the potential downsides of challenging friendships, and how to navigate changes in friendships.

The benefits of quality friendships

Positive, quality friendships can be an incredibly fulfilling part of life. Research has consistently shown that people with strong social connections are happier, healthier, and live longer than those who are more isolated. Quality friendships provide a sense of belonging, support, and validation, which can reduce stress, anxiety, and depression.

Friends provide emotional intimacy and support. Having supportive friends can help you cope with challenges and adversity, and can make it easier to bounce back from setbacks and hardships. Studies have also found that people who have close, supportive friendships are more likely to experience positive emotions and greater overall satisfaction with life.

Good friendships are reciprocal, but it doesn't always have to be evenly balanced. It's natural for the dynamic between friends to shift and change over time, and it's okay if one person needs more support from the other at certain points. The key is to be open and honest with your friend about your needs and to communicate about any changes in the relationship. Ultimately, a healthy friendship is one where both people feel valued and supported, even if the balance of giving and receiving isn't always equal.

Why you should break up with bad friends

There are many good reasons why you might consider breaking up with a bad friend. Challenging friendships often take more than they give, whether your energy, time, resources, or even just mental space. Bad friends might expect too much of you or do things that don't align with your own values. This can put a serious strain on your well-being.

Bad friendships can be a source of stress and anxiety, particularly if they involve conflict, manipulation, or other negative behaviors. They can also contribute to low self-esteem and self-doubt, especially if they involve being belittled, criticized, or made to feel inferior.

If you have a friendship that is causing more stress and negativity than positivity and support, it may be time to consider ending it. It may feel challenging or uncomfortable in the moment, but you’ll be glad that you did it in the long run.

Tips for ending a friendship

If you recognize that it’s time to break up with your friend, here are some recommendations on how to go about it.

Don't ghost them

Although you might feel the urge to “ghost” your friend by simply cutting off contact with them, resist the urge to do this. Ghosting can be hurtful, confusing, and won’t provide you with the closure you might need to successfully end the friendship. You might think it will feel more comfortable to avoid having a direct conversation, but it will be worth it in the end.

Be honest and direct

Approach your friend and say that you want to have a conversation. Take this opportunity to be direct about how you feel. While it can be difficult to have difficult conversations, it's better to be clear and upfront about your feelings and the reasons you want to end the friendship.

Use "I" statements

To help communicate your feelings and perspective, try using "I" statements that focus on how you feel. For example, "I feel like we have grown apart and I need some space," rather than "You never make time for me." This can help to avoid escalating the conversation and can help you clearly communicate your perspective.

Be prepared for a range of reactions

When ending a friendship, it's important to be prepared for a range of reactions. You’ve decided to end this friendship for a reason, likely because this person brings more negativity and drama to your life. That means they might also have a particularly explosive reaction to you “breaking up” with them. The other person may be upset, angry, hurt, sad, or any number of reactions. Prepare yourself for these potential reactions

Set boundaries

You’re well within your rights to set any number of boundaries with your friend, including walking away from the conversation if your friend verbally attacks you or berates you, blocking their number in your phone, or declining to talk to your other friends about the situation. Boundaries are an important way to protect your mental health and well-being, so be sure to use them as needed in this situation.

Take time for yourself

Even if you know it’s the right thing to do, you might still feel hurt and sad after ending a friendship. Make sure you take some time to process your feelings and care for yourself. This might involve spending time with other friends, engaging in self-care activities, or seeking support from a therapist or other trusted person.


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