Why People Ghost and Advice for Coping (or Stopping)

“Life is a balance of holding on and letting go.” ~Rumi

A few months ago, someone I had dated briefly seven years ago reached out to apologize for his past behavior.

Many of us know how being ghosted can evoke a mix of frustration, bursts of anger, and an underlying sense of utter powerlessness. Degrees of intensity can vary, of course, depending on the depth of the relationship and personal circumstances. This was not one of those heart-wrenching cases, and in a way, an apology seemed excessive. I had long forgiven and forgotten.

Nonetheless, I almost immediately realized I was wrong: He still felt it was essential to address how he had ended our brief involvement by abruptly cutting off all communication.

As he talked, I realized that we shouldn’t dismiss someone’s efforts to do “the right thing” or downplay the fact that we’ve been mistreated, even if we don’t care anymore or even if it didn’t seem that bad at the time. Recognizing and valuing these gestures of reconciliation nurtures a culture of accountability and healing.

During the first stages of our conversation, I could see the effort and difficulty; it was awkward and strange but also kind of fun—some moments were genuinely hilarious! Since then, I spent a lot of time thinking about this experience because of its uniqueness, and ultimately, I consider it one of the highlights of my year.

Perhaps unsurprisingly, getting such an apology has also made me value this person a lot more. I started thinking of that behavior as exceptional, which, in turn, started a new line of thought: Shouldn’t this be the norm? Don’t we want to hold ourselves and our friends to higher standards? Is ghosting bad? Is our reaction to it bad? Of course, we all know how “convenient” ghosting is, but isn’t it also really embarrassing for the ghoster?

(Note that I used the word “ghoster,” not “ghost,” to discuss behaviors without implying they are unchangeable aspects of a person’s identity. This distinction is important because it avoids labeling individuals in a way that suggests permanence, thus allowing for the possibility of growth and change.)

It’s one of those “the king is naked” things; we all, and I mean ALL, see through it. So, what’s underneath it? And why do people do it so much?

Fear of confrontation: Many people find direct confrontation uncomfortable or anxiety-inducing, so ghosting allows them to avoid the discomfort of having a potentially awkward or difficult conversation.
Lack of accountability: In some cases, avoiding the conversation and disappearing makes it feel like you’re not accountable for your actions because, to the ghoster, ghosting has no immediate consequences. It’s a seemingly easy escape route.
Emotional avoidance: Some individuals go through phases where they lack the emotional tools to handle relationship endings or difficult situations maturely. Ghosting becomes a way to avoid dealing with their own emotions.
Reduced empathy: Ghosting allows you to feel even more remote, making it easier to dismiss other people’s feelings and the impact of your actions. Digital communication exacerbates this detachment, as the lack of face-to-face interaction diminishes your sense of empathy and connection to the person being ghosted.
Overwhelm response: Sometimes life gets overwhelmingly hectic, and people react in clumsy, often unconscious ways. They might ghost friends, family, or partners, not even realizing why. It’s a misguided attempt to simplify things when everything feels too much to handle.

Alright, so we’ve thrown around some ideas about why people might ghost. Now, let’s talk about what we can do with this insight. Whether you’re the one doing the ghosting or the one left deciphering silence, here are some tips that could help navigate these tricky situations.

A Gentle Reminder for Those Critical of Themselves

Before anything else, let’s get something out of the way. For those who are critical of themselves, for those who feel they don’t even deserve an apology, for those who feel worthless due to the ghosting behavior of a partner or a friend, it’s crucial to remind yourself that you are not the problem.

Yes, there might be something about your actions that your ghoster is not in alignment with at the moment; you might have some faults, but nothing is proportioned to the lack of recognition and invisibility that being ghosted imposes on a person. That is never warranted.

Other people’s actions reflect their own inner state; they’re not a measure of your value. Your self-worth remains untouched and undiminished by external actions. Recognize that you are fundamentally worthy, regardless of how others treat you, and live up to your worth.

Strategies for the Ghoster

If you find yourself ghosting someone, it’s important to be aware that you’re indulging in a behavior that needs to be temporary. It’s crucial not to stigmatize yourself in the moment but also to realize that ghosting is a reflection of a lack of alignment between you and other people, the world, and your own emotions.

Instead of feeling self-righteous or beating yourself up, or worst of all, cycling between these extremes in a relentless loop, consider giving yourself a time limit. You might not be able to handle the situation right now, but you need to commit to addressing it within a set timeframe.

Avoiding difficult situations means missing out on important moments. While friends might not always call you out on this behavior, consider this advice the gentle nudge you need. Acknowledge not only that your ghostee might not deserve this treatment but also that you don’t deserve it.

Setting a time limit might be an easy way to get a little breather, knowing that you’ll handle it. There is another Alan Watts saying that I particularly enjoy: “The more a thing tends to be permanent, the more it tends to be lifeless.”

Ultimately, you shouldn’t act differently just to make other people feel better. Instead, you should act differently because you deserve to feel better and because with your actions (and thoughts and emotions), you’re adding to the world. What do you want to add?

Strategies for the Ghostee

If you’ve been ghosted, here are a few things to keep in mind to navigate through this experience.

First, avoid becoming self-righteous or harboring anger or resentment. Being ghosted often leaves you feeling hurt, invisible, and incredibly frustrated. It’s natural to want to lash out, driven by a deep need to be acknowledged. Sometimes, anger can feel like a powerful antidote to the helplessness and depression that ghosting can trigger. So, if you’re feeling helpless, reaching out to anger can be a way to regain a sense of control, and if anger is helping you cope right now, that’s okay. Embrace it as a necessary step in your emotional journey.

However, there will come a time when moving past anger and resentment is crucial for your growth. As Malachy McCourt said, “Resentment is like taking poison and waiting for the other person to die.”

Second, avoid toxic positivity. Sure, I just said avoid harboring negative emotions, but you don’t have to pretend everything’s sunshine and rainbows either. Pretending that it doesn’t hurt isn’t going to do you any good. We can safely acknowledge that it hurts if it does. But remain honest with yourself and keenly aware of all the nuances of how you feel. Sometimes your ego is more hurt than your heart.

Third, focus on activities outside of yourself. When you’re feeling down, upset, or angry because someone you care about has ghosted you, shifting your focus outward can be incredibly therapeutic. It might sound cliché, but devoting your time and energy to activities that aren’t centered on your own problems can distract you and even help rebuild your sense of self-worth.

When we obsess over our own issues, we tend to narrow our focus to a tiny part of the universe. By engaging in hobbies, helping others, or immersing yourself in new projects, you expand your perspective and find a renewed sense of purpose and fulfillment. Think of it as mental stretching—include more of what feels good in your focus.

When you’re ready, try to see ghosting not as a reflection of your worth nor as an inherent trait of the person ghosting you, but rather as a reactive moment—a spasm—from someone grappling with their own unresolved issues. And know that this experience can lead to emotional growth if you use it to better understand yourself and your own wounds and triggers. This shift in perspective can help you release the hurt and begin to heal.

About Marta Castella

Marta Castella is an accomplished linguist and educator with a Ph.D. in Formal Linguistics. She has dedicated her career to enhancing early education and promoting multilingualism, designing bilingual immersion programs and customized learning plans for young children, integrating mindfulness, cooking, gardening, and music. Marta's professional journey includes roles as a Natural Language Analyst, AI training and prompt design. When not immersed in research or teaching, Marta enjoys practicing sports and meditation.