They haven’t replied. Your mind already has an explanation.

Then ten quiet minutes. Then an hour.

Somewhere between checking your phone and checking it again, “They haven’t replied” became “I’ve upset them.”

The first sentence describes an observation. The second proposes an explanation.

It might turn out to be right. But right now, do you know—or are you filling in a blank?

The NHS recommends examining the evidence for an unhelpful thought and considering other explanations.

The goal here is room for uncertainty, not insisting that everything is fine.

What I know: I sent a message. No reply yet.

What I’m guessing: they’re angry.

What I don’t know: what their day has been like.

For an ordinary, nonurgent message, you might decide to leave the phone alone for a while. If the matter is time-sensitive, a clear follow-up may be appropriate.

Context matters more than a universal texting rule.

If someone repeatedly dismisses you, that deserves a conversation. Leaving room for uncertainty does not mean explaining away every hurt.

You can examine an assumption and still take your needs seriously.

“I don’t know yet” can be a complete sentence.

You don’t have to turn every silence into a verdict about yourself.