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A Guide to Detoxing

Detoxing means reducing how much you see, hear about, or interact with the narcissistic person in your life — and the people who support them — as much as possible.

There are three main areas to look at.

1) In-Person Contact

This includes any situation where you might physically see or interact with them — such as work, school, the gym, family gatherings, or shared social spaces.

Examples:

  • Changing your schedule so you’re less likely to run into them
  • Spending less time at places you know they’ll be
  • Leaving early or skipping events where they’ll be present

2) Digital Contact

This includes social media, messaging apps, group chats, shared drives, calendars, and passive online exposure.

Examples:

  • Muting or blocking them on social media or messaging apps
  • Leaving group chats or unfollowing accounts that keep them in your feed
  • Changing passwords or privacy settings on accounts you once shared

3) Third-Party Contact

This includes people who still engage with them — mutual friends, family members, coworkers, or community members.

Examples:

  • Letting people know you don’t want updates about them
  • Taking space from people who keep bringing them up
  • Trying to make new friends who aren’t connected to them

Important

We only gave three examples for each category to save space.

So please don’t feel limited by the examples we gave.

There are likely many other touchpoints in your life that may be worth evaluating.