“She ignored me” is a story. “She didn’t text back” is a fact. Know which one you’re reacting to.

Facts are short, and stories have motives in them. The distance between a thing that happened and what you decided it meant gets filled in almost instantly, and the filling is where all the pain lives, because nobody is hurt by a silent phone until it becomes a statement about how little they matter. The two feel identical from the inside.

Try splitting them on paper: the observable event on one line, your interpretation on the other. Then ask what else could produce that event. There are usually three plausible options, and the first one you picked is rarely the likeliest.