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Thrive Therapy & Counseling provides high quality therapy to Highly Sensitive People and to kids, teens or adults struggling with anxiety, depression or self-esteem.

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This blog is written by a therapist in midtown Sacramento and focuses on the concerns and struggles of highly sensitive people (HSPs) and of kids, teens and adults struggling with depression, anxiety or just trying to figure out what they want for themselves.  There's help and hope through counseling and therapy!

Grieving a Friendship? Why It Still Hurts So Much

Ivy Griffin

Breakups are supposed to hurt. We expect sadness, anger, and confusion when a romantic relationship ends. But what about when a friendship ends—or fades out without warning?

If you’ve ever grieved the loss of a close friend, you might have been surprised by just how deeply it hurt. You might have felt confused, embarrassed, or unsure if your pain was even valid.

Let’s be clear: friendship grief is real. And it deserves just as much care and attention as any other type of loss.

Why Losing a Friendship Can Feel So Devastating

Friendships are often our first emotional homes. They carry our secrets, shape our identities, and offer comfort during life’s hardest moments. Especially for highly sensitive people (HSPs) or young adults navigating identity and belonging, friendships can feel like lifelines.

So when a close friendship changes or ends, it’s not just about losing someone to text or hang out with—it’s about losing:

  • A witness to your life

  • A part of your identity

  • Emotional safety

  • Shared routines and memories

  • Future plans you once imagined together

And when that loss happens suddenly or without clear closure, it can leave behind a swirl of anxiety, confusion, and unspoken grief.

You may find yourself wondering: What happened? Did I do something wrong? Should I reach out again? These thoughts can loop endlessly, especially when you never got to say goodbye or get the clarity you hoped for.

What Makes Friendship Grief So Hard to Talk About?

There’s often an unspoken cultural message that friendship breakups aren’t “as serious” as romantic ones. You might hear things like:

  • “Just make new friends.”

  • “You’ll get over it.”

  • “Friendships change, it’s normal.”

While there’s some truth to the idea that friendships evolve over time, those comments can feel dismissive when you’re in the thick of missing someone who once knew you inside and out.

And unlike romantic breakups, there’s usually no ceremony or social script to mark the ending of a friendship. No breakup dinner. No heart-to-heart closure. Just silence, awkward distance, or a slow fade-out.

Because friendship grief isn’t always acknowledged, people often feel they need to minimize their pain or move on quickly. That only adds a layer of shame to an already tender wound.

Common Reasons Friendships End

Not all friendships end in drama or betrayal. In fact, many fade out gradually, which can make the grief even harder to name. Some common reasons friendships end include:

  • Life transitions (moving, graduating, changing jobs)

  • Mismatched emotional availability or priorities

  • One-sided effort or growing resentment

  • Unspoken conflict or betrayal

  • Identity shifts that change how you connect

  • Burnout from people-pleasing or overextending yourself

Sometimes, the ending sneaks up on you. Maybe you both stopped reaching out. Or maybe it felt like one person pulled away while the other kept trying. Either way, the rupture—silent or spoken—still stings.

And for HSPs, who form deep emotional connections and notice subtle shifts in energy or tone, the loss can echo for a long time.

How Grief Might Show Up

Friendship grief can mimic the emotional rollercoaster of other types of loss. You might experience:

  • Rumination or replaying conversations

  • Self-blame or guilt (“Did I ask too much of them?”)

  • Emotional withdrawal from others

  • Sleep or appetite changes

  • Feeling misunderstood or isolated in your grief

  • Anger, sadness, or even relief—all in the same day

You may also feel cautious in future relationships, struggling with trust or fearing you'll become "too much" again. For young adults who already feel pressure to have it all figured out, the loss of a foundational friendship can bring up insecurity or a deeper sense of loneliness.

And if the friendship was part of your chosen family—as is often the case for LGBTQ+ folks or those healing from childhood emotional neglect—the loss can feel especially destabilizing.

Honoring the Grief, Even Without Closure

One of the hardest parts of friendship grief is the lack of closure. You might never get the answers you want. The apology you hoped for may never come. The texts may go unanswered. And that can make it feel impossible to move forward.

But healing doesn't require the other person’s participation.

Therapy can help you create your own closure. That might mean writing a letter you don’t send, processing shared memories out loud, or revisiting the friendship’s meaning in your life with a therapist who can hold space for both gratitude and grief.

It also means validating the very real emotional impact this person had on you—and the very real absence they’ve left behind.

Therapy Can Help You Process the Loss

At Thrive Therapy & Counseling, we often support clients working through friendship grief—especially young adults, HSPs, and LGBTQ+ individuals who may rely on close friendships as primary sources of emotional support.

Therapy can help you:

  • Name and validate your grief

  • Explore the dynamics of the friendship and what it meant to you

  • Work through feelings of rejection, abandonment, or betrayal

  • Unpack shame or self-blame patterns

  • Identify your emotional needs moving forward

  • Rebuild trust and openness in new or existing relationships

Sometimes we also explore how people-pleasing, perfectionism, or past experiences of emotional neglect may have played a role. You're not here to assign blame—you're here to grow.

Friendship grief is not a sign that you're too sensitive. It’s a sign that you value connection. And that is something to honor, not hide.

When the End of a Friendship Leaves a Hole

Friendship grief isn’t petty or overblown—it’s a real form of loss that can shape how you show up in future relationships. If a friendship once felt like home, it makes sense that its absence feels disorienting.

At Thrive Therapy & Counseling, we offer therapy for grief in all its forms—including losses that don’t always get recognized. Whether you’re looking for support in-person in Sacramento or online throughout California, we’re here to help you move through this experience with care.

If you’re grieving the end of a friendship and not sure how to move forward, reach out to connect or explore our approach to grief counseling.

You’re not being too much. You’re just being human.