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7 Signs It's Time to Let Go of a Friendship

What happens when your BFF’s behavior makes you say WTF? When do you stay loyal and when do you call it quits? By request from listener Alyssa, Savvy Psychologist Dr. Ellen Hendriksen tackles when to stick it out in a troubled friendship and when to walk away.

By
Ellen Hendriksen, PhD,
March 31, 2017
Episode #148

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Despite what the Spice Girls would have us believe, it’s not true that friendship never ends. Research actually confirms what we’ve all experienced: most middle school friendships don’t even last a year. And while some adult friendships last throughout life, some make us feel like we’ve been sentenced for life. So how do you know when to make a break for freedom?

Sometimes it’s obvious: a so-called friend steals your money or your partner, or in the case of Taylor Swift, your back-up dancers. Now we’ve got bad blood, indeed.

But sometimes it’s not obvious: do you tough it out with a friend struggling with addiction? Can you stay friends with someone whose values undergo a radical change? Do you leave behind a boring friend or remind yourself true friendship isn’t about entertainment?  And of course, what to do when a friendship starts off strong and just fizzles? Nothing happened, but there’s just nothing there anymore. Is it okay to let go?

Fundamentally, you don’t need a checklist of legit and non-legit reasons to end a friendship. Go with your gut and your heart. That said, here are seven questions to ask yourself to make those fuzzy situations a little bit clearer:

Question #1: Does it feel genuine, or like a transaction? Some people are friends with you because of what you can do for them. Red flags include friends who repeatedly try to sell you something, ask to borrow money again and again, or keep tabs on favors. (“You owe me housesitting because I took care of your dog.”) These friends routinely cross the line between friendship and business.

The transaction might also be more subtle—you’re friends with them because they admire you with cartoon hearts in their eyes and in return you get a shot to your self-esteem. You’re friends because they hold you back just enough that you can blame them, rather than yourself, for not accomplishing your dreams.

In sum, if you leave every interaction with an urge to wash your hands, look closer and see if you might using them or being used yourself. In the end, you want friends, not an entourage.

Question #2: Are you holding each other back from getting healthy? Back in 2007, a now-famous study in the New England Journal of Medicine tracked the spread of obesity through a “deeply interconnected social network” of more than 12,000 people, underscoring that social ties link to health behavior. 

Turns out healthy (or unhealthy) habits can circulate within a smaller friend group, too. For instance, unhealthy psychological habits like a tendency to put each other down or to complain constantly can spread from friend to friend. Or unhealthy body image or disordered eating habits might be a culture in your circle.

More seriously, if you’re battling a substance abuse problem normalized by a friend group (“If we all drink until we black out, doesn’t that make it normal?”), it’s difficult yet crucial to drop friends. Indeed, showing up at the same bar with the same people will inevitably lead to the same behavior.

Ideally, friends work together to eat better, team up to exercise, or weather the horrors of stopping smoking together. But if your friend pulls you down, pressures you to drink or smoke after you’ve made it clear you’re trying to change, or otherwise ridicules your attempts to take care of yourself, it may be time to distance yourself.

Question #3: Are you being manipulated? Manipulation, fundamentally, is managing the emotions of others, and not in a good way.  It’s sulking to get someone to feel bad, it’s being especially nice to butter someone up.

It’s really hard to put your finger on whether or not it’s happening, because being the target of manipulation is like being the proverbial frog in the slowly boiling water—it’s only after you’re out that you realize the full extent of what was happening.

But there are clues: your friendship may feel unnecessarily intricate. You’re at a loss for words when others ask you about the friendship. “It’s complicated,” is the best you can muster.

Another clue: without quite realizing it, you’ve changed for the worse as a result of this friendship (less happy, less secure, less confident) but somehow you’re the one always doing the apologizing. Or you may just feel like something is always off. You even ask your friend “what’s wrong?” but the answer (or the resulting silent treatment) just makes you more confused.

Any of these clues may be signs of emotional manipulation. Indeed, a 2016 study unsurprisingly found that manipulation hung together with lower levels of important friendship characteristics like being able to express personal thoughts and feelings, providing comfort when needed, simply being fun to be with, and always being there for each other (which, by the way, in research-speak is called “reliable alliance”). 

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