When to Go “Low Contact” for Your Mental Health

Sometimes, you don’t need to cut someone out completely to protect your peace—you just need to create more space. This is where “low contact” comes in.

Low contact means intentionally limiting the amount of interaction you have with someone (a family member, friend, or ex) while still keeping some connection.

Why You Might Choose Low Contact

• Constant drama or conflict that leaves you drained

• Guilt trips or manipulation that chip away at self-worth

• Different values or lifestyles that cause repeated tension

• Overstepped boundaries despite clear communication

How to Set a Low Contact Plan

1. Decide Your Limits

This could mean fewer calls, less time together, or only meeting in group settings.

2. Communicate Clearly (When Possible)

You don’t have to over-explain—simple and direct works:

“I need some space for my own well-being right now.”

3. Hold Firm

Expect pushback. Remind yourself why you’re making this choice.

4. Fill the Space with Support

Lean into healthy relationships, hobbies, and self-care. Low contact works best when you’re nurturing yourself.

It Isn’t About Punishing

Low contact isn’t about punishing someone—it’s about creating a safe distance so you can heal and protect your mental health.

If you’re struggling to navigate this choice, Found Mental Health can help you build boundaries and manage the emotional fallout.

Offices located in Provo, UT | Online therapy across Utah