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How to Handle a Toxic Sibling Relationship Without Cutting Ties Completely

When It Hurts But You’re Not Ready to Walk Away

Maybe it’s the passive-aggressive texts. The one-sided conversations. The way they twist your words or drain your energy every time you try to connect. You know the relationship is unhealthy—but cutting ties altogether doesn’t feel right, either.

Toxic sibling relationships, especially between adult sisters, can feel like emotional quicksand. You’re trying to hold onto love and loyalty while protecting your peace. And that’s a heavy burden to carry alone.


At Nada Johnson Consulting & Counselling Services (NJCCS), we support adult sisters navigating the grey space between closeness and estrangement. You don’t have to choose between silence and suffering. Through trauma-informed sibling counselling, there is a path forward—one that honours your boundaries and your heart.


Why Sibling Relationships Can Turn Toxic

Toxicity between adult sisters rarely happens overnight. It’s often the result of years—sometimes decades—of unresolved tension, emotional neglect, or unmet needs.


Here are some common contributors:



🔹 Old family roles that no longer fit

Being “the fixer,” “the emotional one,” or “the forgotten one” can lead to resentment and imbalance in adult relationships (Cicirelli, 1995).



🔹 Poor emotional boundaries

If your sister calls only to vent, disrespects your time, or guilt-trips you for setting limits, emotional boundaries may be lacking (Agllias, 2017).



🔹 Envy and comparison

One sister’s success or perceived “easier life” can create distance, especially if those feelings are unspoken (Sherman, 2020).



🔹 Unhealed wounds from childhood

Old hurts—whether from parents or each other—can quietly shape how you show up today (Recupero, 2022).



5 Ways to Handle a Toxic Sibling Relationship Without Going No-Contact


✨ 1. Set Boundaries—Clearly and Kindly

Boundaries aren’t walls,

they’re bridges to healthier interactions. Decide what you can tolerate, and communicate it calmly. You’re not being mean, you’re being mindful.



✨ 2. Stop Trying to Change Her

You can’t force growth in someone who isn’t ready. Focus on managing your response rather than her behaviour. Accepting what is (for now) can reduce emotional exhaustion.



✨ 3. Limit the Type or Frequency of Contact

It’s okay to connect only over text. It’s okay to keep calls short. Adjust the how without eliminating the who.



✨ 4. Protect Your Peace After Interactions

Notice how you feel after seeing or talking to her. Create post-contact rituals—journaling, grounding exercises, or venting to a trusted friend—to process any tension.


✨ 5. Get Support—You Deserve It

You’re not weak for needing help. Sibling dynamics are emotionally loaded. Working with a trauma-informed therapist can help you navigate the guilt, grief, and decisions with clarity.



How NJCCS Supports Adult Sisters in Difficult Relationships

At NJCCS, Nada offers virtual sibling counselling across Ontario for women who want to:


✅ Unpack and process complex sister dynamics

✅ Set and maintain healthy emotional boundaries

✅ Communicate with clarity instead of conflict

✅ Heal old wounds without re-entering toxic cycles

✅ Explore reconnection, repair, or peaceful distance


Whether you’re trying to rebuild a connection or simply stop the pain, you don’t have to do it alone. We honour your unique relationship and help you move forward in ways that feel aligned, not forced.


You Can Hold Love and Boundaries

You’re allowed to love your sister and protect yourself. You’re allowed to want a relationship, but not at the cost of your well-being. Whatever stage you’re in, NJCCS offers compassionate guidance, rooted in trauma-informed care and deep respect for your story.


Let’s explore what healing looks like for you.





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Sources

Agllias, K. (2017). Family estrangement: A matter of perspective. Routledge.Cicirelli, V. G. (1995). Sibling relationships across the life span. Springer.Recupero, P. R. (2022). “Why Siblings Stop Talking—and How to Mend the Rift.” Psychology Today. Retrieved from https://www.psychologytoday.comSherman, T. (2020). “When Adult Siblings Fall Out: Understanding Sibling Estrangement.” BBC News. Retrieved from https://www.bbc.com


Want More Support for Your Professional & Personal Growth?

🔷Try Potential Unlocked™


In addition to counselling, NJCCS offers coaching through our sister brand, Potential Unlocked™, designed specifically for professional women navigating career, leadership, and life transitions.


We support clients with:

  • Communication and conflict strategy in the workplace

  • Career development and leadership coaching

  • Navigating workplace dynamics and burnout recovery

  • Building confidence in both personal and professional relationshipsOnline dating empowerment coaching (because personal growth impacts professional life too!)


👉 Visit www.potentialunlocked.ca to learn more or book a free 10-minute consultation call.


Healing a sister bond takes courage. And stepping into your full potential does too. Let us walk with you.

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