As a therapist, I often meet clients who feel subtly disrespected by friends or family. While these interactions may not be openly hostile, they can leave a person feeling diminished or unappreciated. One client—let’s call her “Sarah”—shared an experience that may resonate with many.
Sarah is a highly intelligent, accomplished professional who prides herself on her independence. But recently, she noticed a growing frustration in her relationships with family members and friends she had known for years. What once seemed tolerable—unsolicited advice, casual comments, and subtle directions—started to feel untenable. Sarah was surprised by how quickly this shift happened, and at first, she thought the issue was with her. She wondered if she was becoming a “curmudgeon,” someone who could no longer tolerate the normal give-and-take of friendship. But as she dug deeper, she realized it wasn’t just her perspective changing—it was her sense of self-worth rising.
People close to Sarah—friends she had relied on for years—were behaving in ways that subtly undermined her decisions. They offered advice about her health—whether she should lose weight, take a particular vaccine, or adopt alternative treatments. They had opinions on how she should parent, manage her relationships, or even how she should exercise—suggesting yoga over aerobic fitness or vice versa. While Sarah never asked for their input, they seemed to assume she needed guidance, even in areas she felt confident about. Over time, this left her feeling disrespected and, eventually, isolated.
Despite these feelings, Sarah didn’t know what to do. Should she speak up and risk damaging these long-standing relationships? Or should she continue tolerating behavior that chipped away at her sense of self-worth? As she wrestled with these questions, Sarah experienced an overwhelming sense of guilt—guilt for wanting more from her friendships and for considering pulling back from people she had known for so long.
Through our work together, Sarah realized her discomfort wasn’t something to ignore. It was a signal she needed to set healthier boundaries and raise the standards for her relationships. We developed a litmus test to help Sarah determine who deserved space in her life. Here are the questions she used to navigate her friendships:
1. Do interactions with this person feel disrespectful or controlling?
Sarah started asking herself this question each time she felt uneasy after interacting with someone. She realized that while some friends seemed overtly kind, their actions reflected a subtle lack of respect for her autonomy.
2. Subtle behaviors can still be harmful.
Just because someone isn’t openly cruel doesn’t mean their behavior can’t be damaging. It’s often the smaller, seemingly harmless comments that erode self-esteem over time. For Sarah, unsolicited advice about whether she should get vaccinated, how to manage her weight, or which fitness routine to follow, started to feel like constant criticisms.
3. Do I believe I’m worthy of being valued for who I am, not just for how well I follow others’ advice?
For Sarah, the real struggle was internal. It wasn’t just about receiving unsolicited advice, but about her deeper belief that perhaps she didn’t deserve to be fully seen or valued for who she was. People who have never been appreciated for their true selves often don’t believe they’re worth being seen. Sarah had to challenge this belief and recognize her inherent worth, so she could set boundaries that reflect her value.
4. You’re not cutting people off for no reason—you’re protecting your sense of self.
Sarah struggled with guilt over distancing herself from people she had known for years. But she reframed her actions. She wasn’t cutting them off out of anger; she was doing it to protect her self-worth. This shift allowed her to release much of the guilt and see her actions as necessary for her well-being.
5. Guilt is a sign of growth.
Sarah’s guilt was actually a sign of growth. It showed that she was learning to prioritize her needs and value her self-worth. While guilt can feel heavy, it can also be a sign that you’re evolving and moving toward healthier relationships.
6. Boundaries are protective, not punitive.
Setting boundaries isn’t about punishing others—it’s about protecting yourself. This helped Sarah feel more empowered to take action. Boundaries are an act of self-care, a way to honor her emotional safety, rather than a punishment.
7. The shrinking of a social circle may feel isolating, but it reflects your raised standards.
Sarah was concerned that by enforcing boundaries, she was losing friends and becoming more isolated. We talked about how social circles naturally shrink as people raise their standards for relationships. Rather than seeing this as a loss, Sarah learned to view it as part of her growth—quality over quantity.
8. Choosing not to feel diminished is empowering.
Ultimately, Sarah realized that stepping away from certain friendships wasn’t about avoiding discomfort—it was about reclaiming her power. By choosing not to feel diminished, she was making a powerful statement about her worth and setting the tone for future relationships.
Applying Sarah’s Litmus Test in Your Own Life
If you’ve found yourself in a similar situation, unsure of whether certain relationships are serving you, consider using Sarah’s litmus test:
- Do interactions with this person feel disrespectful or controlling?
- Is this behavior subtly harmful, even if it’s not overtly cruel?
- Do I believe I’m worthy of being valued for who I am, not just for how well I follow others’ advice?
- Am I distancing myself to protect my sense of self?
- Can I reframe my guilt as a sign of growth and self-prioritization?
- Are my boundaries protective, not punitive?
- Does the shrinking of my social circle reflect my raised standards for relationships?
- Is choosing not to feel diminished a sign of my growing empowerment?
You deserve to feel seen, respected, and valued in your friendships. If someone’s behavior consistently leaves you feeling less-than, it’s okay to step back and reassess whether they deserve space in your life. Boundaries aren’t about closing yourself off—they’re about creating room for the connections that uplift you.
Conclusion
Sarah’s journey is a reminder that setting boundaries, though challenging, is essential for maintaining healthy relationships. As you reflect on your friendships, consider what kinds of connections make you feel respected and valued. By setting higher standards, you’re not only protecting your peace—you’re creating space for the relationships that truly matter.