How To Know If You’re The Problem In Your "Toxic" Friend Group

The word toxic has become one of the most frequently used and least examined labels in modern friendship. We apply it to group chats that feel tense, to dynamics that feel exclusionary, to people who leave us drained rather than supported. Sometimes the label fits. But sometimes, in our rush to diagnose what’s wrong, we skip over an uncomfortable question: What if part of the problem is me?

The recent conversation sparked by Ashley Tisdale’s comments about so-called “toxic mom groups” struck a nerve not because it was shocking, but because it felt familiar. Many women recognized the dynamic instantly: the unspoken hierarchies, the quiet exclusions, the tension that builds when expectations go unaddressed. What that moment revealed wasn’t just how quickly we label friendships as unhealthy, but how rarely we pause to examine our own role within them. Etiquette, at its core, asks us to do exactly that; not to absorb blame, but to practice discernment before we decide who, or what, is at fault.

Sometimes, in our rush to diagnose what’s wrong, we skip over an uncomfortable question: What if part of the problem is me?

This kind of reflection can feel countercultural in an age that rewards swift exits and hard boundaries. But good etiquette has never been about tolerating mistreatment or staying where you feel small. It’s about slowing the moment just enough to ask better questions, ones that help you understand what’s yours to adjust, what isn’t, and how to respond with grace either way.

What follows is a two-perspective look at the behaviors that make friend groups tense, along with practical ways to grow when the pattern belongs to you and to protect your peace when it doesn’t.

Why Etiquette Looks Inward Before It Cuts People Off

Much of today’s advice around friendship encourages swift conclusions: identify the problem, set a boundary, and move on. In some cases, that decisiveness is not only appropriate but necessary. But etiquette offers a more discerning approach, one that values understanding before rupture. Rather than asking us to tolerate unhealthy dynamics, it invites us to slow the moment just enough to ask whether the tension we feel is coming from harm, misalignment, or something we might have the power to adjust.

This distinction matters because not every uncomfortable moment is a violation, and not every boundary needs to be dramatic. Sometimes a strained dynamic signals growth that hasn’t been negotiated yet. Other times, it reveals a pattern that won’t change no matter how carefully it’s addressed. Etiquette helps us tell the difference and, just as importantly, helps us respond in a way that preserves both self-respect and dignity.

A Two-Perspective Way to Think About “Toxic” Dynamics

The behaviors that make a friend group feel tense or exhausting rarely appear all at once. More often, they build quietly through habits that go unchecked or expectations that remain unspoken. Looking at these patterns through two lenses, how they show up in us and how they show up in others, allows for accountability without self-blame and compassion without enabling.

What follows is not a checklist for diagnosing yourself or your friends. This is a framework for reflection, adjustment, and discernment.

6 Behaviors That Create “Toxic” Friend Groups

Brutal Honesty Disguised as Authenticity

If this is you, you may pride yourself on being direct and unfiltered. You value honesty and believe that saying what others are thinking, but won’t say, makes you trustworthy. When your delivery is questioned, it can feel like an attack on your character rather than feedback on your approach.

A more elegant adjustment is to remember that honesty is only as effective as it is receivable. Etiquette asks us to consider not just whether something is true, but whether it is necessary, kind, and well-timed. The goal of honesty is connection, not correction.

If this behavior is coming from someone else, you’re allowed to name the impact without attacking their intent. Saying, “I value honesty, but I need it delivered with more care,” sets a boundary that honors both truth and tenderness.

Chronic Defensiveness and Feeling Misunderstood

If this is you, you may frequently feel misread or excluded, finding yourself explaining your intentions over and over. You assume others are being unfair or uncharitable, and each conversation feels like a case you have to argue rather than a connection you’re building.

The adjustment here is curiosity. Asking how something landed can be more productive than explaining why it was said. Etiquette values listening not as a concession, but as a form of leadership within relationships.

If this is someone else’s pattern, it’s important to notice whether they’re open to reflection or committed to misunderstanding. Emotional generosity has limits, and etiquette does not require you to endlessly reassure someone who resists self-examination.

Processing Conflict Publicly Instead of Privately

If this is you, you may turn to the group to process frustration before addressing the person involved. It can feel like seeking clarity or support, but it often creates sides rather than solutions.

A more graceful approach is discretion. Addressing issues directly, kindly and privately, protects trust and prevents small misunderstandings from becoming shared grievances.

If this is someone else, you’re allowed to opt out of triangulation. A simple, “I think it would be better if you talked to her directly,” is both polite and firm, and it keeps you from becoming part of a conflict that isn’t yours to manage.

Expecting Grace Without Offering Reciprocity

If this is you, you may expect understanding for your stress, boundaries, or season of life, while struggling to extend the same flexibility to others. Over time, this imbalance strains group dynamics.

The adjustment is reciprocity. Healthy friendships require mutual accommodation, even when circumstances differ. Etiquette asks us to consider whether our expectations are aligned with our generosity.

If this behavior belongs to someone else, you can acknowledge their needs without erasing your own. Boundaries don’t have to be framed as punishments. Often, they’re simply clarity offered with respect.

Prioritizing Being Right Over Being Close

If this is you, you may find yourself “winning” conversations while losing warmth. You leave discussions feeling justified, but less connected.

Etiquette favors relationship preservation over rhetorical victory. Choosing closeness doesn’t mean abandoning your perspective. It just means valuing the bond enough to soften the delivery.

If this dynamic comes from someone else, it’s okay to disengage from conversations that feel competitive rather than connective.

Using “Toxic” as a Conversation Ender

If this is you, labeling a dynamic as toxic may feel like self-protection, but it can also function as a shield against reflection. Growth requires a willingness to consider feedback, even when it’s uncomfortable.

The adjustment is openness. Etiquette doesn’t demand self-criticism, but it does invite refinement.

If this label is coming from someone else, and dialogue no longer feels possible, distance may be the kindest option. Etiquette recognizes when grace means stepping back rather than pushing forward.

What Being “the Problem” Actually Means

Contributing to tension does not make you a bad person. Often, it means you’re navigating change, stress, or a role you’ve outgrown. The most socially adept people aren’t the ones who never misstep. They’re the ones who notice patterns and repair them.

Etiquette treats growth as an ongoing process, encouraging reflection that leads to alignment rather than self-punishment.

When Growth Is Possible, and When Distance Is Kinder

Growth is possible when there’s openness, accountability, and a shared desire to repair. When conversations lead to understanding, even imperfectly, etiquette encourages staying and adjusting.

Distance becomes appropriate when defensiveness hardens into contempt, or when reflection is consistently refused. Leaving with dignity, without moral superiority or public narratives, is often the most elegant exit.

The Question That Changes Everything

Before labeling a friend group as toxic, etiquette asks us to pause and ask one essential question: What part of this belongs to me? Not so we can blame ourselves, but so we can respond with clarity, compassion, and self-respect.

Sometimes the answer leads to growth. Sometimes it leads to distance. Either way, the most graceful choice is the one made with intention, not impulse.

If you have a question for a future Ask Alison segment, kindly email info@elevateetiquette.com.

Alison M. Cheperdak, J.D., is the founder of Elevate Etiquette, a consultancy where she teaches modern manners in a gracious and grounded way. She is the author of a forthcoming book, “Was It Something I Said? Everyday Etiquette to Avoid Awkward Moments in Relationships, Work, and Life.”