3. You only ever talk or meet if you initiate.

“Life, of course, can get busy, and a temporary imbalance is normal,” Dr. Ferrari says. But when you’re truly in the crew, your absence will be missed or, at the very least, acknowledged. Someone will notice: “Wait, where have you been?” “I haven’t seen you in forever.” “We never see you anymore.” “Let’s catch up.”

There’s usually, in other words, a small moment of recognition—an indication that you exist in their shared awareness when you’re not physically present, which is why when you don’t get any of those little check-ins, it’s disorienting. It’s as if you’re not important enough to be missed.

How to stop feeling like the fringe friend

Bring it up, and you risk sounding insecure. Say nothing, and you’ll continue to overanalyze every delayed invite, every inside joke, and every Instagram story you weren’t tagged in.

None of the options above sounds appealing. Though if you do want to say somethingDr. Ferrari recommends a low-pressure check-in like: “I always have such a great time when we all hang out. Next time, I’d love to be looped in!” It’s warm, subtle, and assumes good intent—the kind of communication that makes your intentions clear without putting anyone on the defensive. But in ambiguous situations like these—where your gut is whispering that something’s off, yet no one is technically doing you wrong—even the most carefully crafted messages can’t give you the reassurance (or confidence) you’re seeking.

That’s why the solution isn’t necessarily, “How do I become a core member of this group?” Dr. Ferrari says, but instead: “Am I spending my energy where I actually feel like I matter?”

Nobody deserves to feel disposable with people they care about most. And it’s worth remembering that not being fully “in” in one circle doesn’t mean you’re inherently less than, which is where a different solution comes in: Expand your social network instead of over-investing in your current one.