Feeling excluded by friends is a common and painful experience. Here are some tips that might help you navigate these situations constructively:

Communicate Openly:

Choose the right timing: Pick a calm moment when you won’t be interrupting their activity.
Focus on feelings, not accusations: Start with “I feel…” statements, expressing how their actions make you feel without blaming them.

Be specific: Mention specific instances where you felt excluded and how it affected you.
Listen actively: Try to understand their perspective and reasons behind their actions.
Consider Their Side:

Are they going through something personal? Sometimes friends withdraw due to personal struggles. Offer support and check in with them.
Is it an oversight, not intentional? Sometimes plans happen organically without malice. Give them the benefit of the doubt initially.
Are there unspoken expectations? Maybe they assumed you weren’t interested in certain activities. Communicate your preferences clearly.

Set Boundaries:

Express your needs: Tell them you value spending time together and appreciate being included in future plans.
Suggest alternatives: Instead of waiting to be invited, propose activities you’d enjoy doing together.
Expand your social circle: Build friendships with other people who share your interests, reducing dependence on a single group.

Friendship is a two-way street: Invest effort in maintaining friendships beyond expecting constant inclusion.
Focus on positive aspects: Don’t let feelings of exclusion overshadow the good times you share with your friends.
Seek support: Talk to a trusted friend, family member, or therapist if you need help managing your emotions.

Avoid making assumptions: Jumping to conclusions can create unnecessary conflict. Ask questions and clarify situations before reacting negatively.

Practice self-compassion: Don’t blame yourself for their actions. Remember, you are valuable and deserve healthy friendships.

Focus on personal growth: Invest in hobbies, activities, and passions that enrich your life, building self-confidence and reducing dependence on others for happiness.

By communicating openly, setting healthy boundaries, and focusing on your well-being, you can overcome feelings of exclusion and build stronger, more fulfilling friendships.