30/10/2026
No reply yet, and your mind has already decided why. They’re annoyed with you, or you said something wrong.
Next time, write three short lines: the fact (“I sent a message on Tuesday”), the story your mind is adding, and one calm thing you’ll do. Seeing them side by side makes the gap between them easier to spot.
Save this for the next time you’re refreshing your messages.
A qualified UK therapist can send you a personal video about what’s going on for you. Link in bio.