Sadness, Grief, Anger, Etc. Might Feel Comfortable Because They’re Familiar, But That Doesn’t Make

you will live and you will say the wrong things and make mistakes and people will love you anyways.

They left you on read, and now you feel like spiraling. So the question is, what do you do? I want to specify that for this post, I am talking about pre-established friendships.

First of all, stop and take a breath if you can. A lot of times, we have urges to spam message someone, or send messages asking if they still care about us, or even urges to be passive aggressive because we feel hurt. This can damage your relationships though. If you are struggling with urges, please read about Urge Surfing. The goal of urge surfing is to "ride the wave" of an urge. Another suggestion I have is to try some grounding exercises to pull yourself out.

In most cases, being left on read does not equal rejection, even though it can feel that way. The next thing to do is to find an alternate reason they might not be responding. Here is a list of possible reasons here, but keep in mind that there are numerous other reasons that are not on this list. People have downtime sometimes, but it doesn't mean they want to fill that downtime with talking to people. Even people who are important to them. And that's okay. It doesn't mean they care about you any less.

If you are feeling rejected, challenge those thoughts. I personally keep screenshots from my loved ones that tell me they love me that I can read back when I need a reminder. I also keep a list of things they've done that show me they love me. Here's a post on challenging thoughts.

The next thing I recommend doing is to focus on distraction. A really great skill for that is ACCEPTS. Here's a write up on that here.

Below the read more is some stuff for some long-term coping/communication. It can totally be skipped though if you were just looking to get through an immediate situation.

Sometimes, greater communication might be needed. While no one owes you unlimited access to them, it might be good to set up plans with people who may feel too drained to talk (possibly for days on end), or even friends that may open a notification and then get distracted and forget to reply (and no, this doesn't mean they don't care about you.)

In the first case, it's so valid to feel drained from talking to people. And while people are allowed to take space they need, sometimes it can be a lot for us if it's going on multiple days. It is possible to find compromise. For example, I have one friend who feels insecure if I go a few days without talking to them. For us, we've established a specific emoticon that I can send that says "Hey, it's not you at all. I just am not up to talking right now." I send the emoticon if it's going on a couple days because I don't want to leave them hanging.

For the second case, someone forgetting, in situations like this it might be good to establish beforehand what an acceptable amount of time is before you can send a follow up nudge. While my best friend and I talk a lot, sometimes she forgets to do stuff that we need for the business we run together. We've discussed that it's okay for me to nudge her once a day because she does genuinely forget.

There are also different rules for different friendships. For example, my best friend is allowed to absolutely spam me. The messages can be related or not. But we've established that it's okay if I'm not up to answering, and in this specific friendship, it doesn't drain me if she messages multiple times because there is no pressure on my end to respond.

Either way, it's okay to talk to your friends about situations like this. Is there an acceptable amount of time they're okay with you sending a follow up message? Is it okay if they aren't up to replying to your message, but have the energy to send you an emoticon or even a picture of their pet without responding to the actual message? (Sometimes I have the energy to share memes, or pet pics, but don't have the mental energy to answer a bigger question, and my friends know and are okay with me coming back to the question later while continuing on the conversation in other ways.) If they frequently go quiet because of their mental health, is there a compromise for both of you? Sometimes, it isn't even about our insecurity but that (especially with online friends) we may be concerned for their well-being and would like an indicator they're okay.

Remember that sometimes friendships aren't compatible, and it isn't a reflection on either of you. But if your friend isn't able to compromise and you feel constantly stressed/worried, then maybe the friendship isn't compatible. And that's okay! It's okay to need to walk away from a friendship even if someone hasn't actually done something "wrong."

A lot of my anxiety about being left on read went away as I worked on my own healing and coping. I used to make my life all about my relationships, and I'd feel lost if I was alone. It took me a long time for me to find an identity outside of other people, and it was so worth doing.

work in progress

Reason to Live #12060

    The world won't be messed up forever. – Guest Submission

(Please don't add negative comments to these posts.)

Unknown // Suzanne Scanlon

Cat Series a series of cats placed on flatbed scanners

“Note to self: You’ve gotta do this for you. This is for you. This isn’t about anybody. Live for you. Honour you. Never lose sight of that.”

— Unknown

Examples of Irrational Thoughts/Cognitive Distortions:

These are common errors in thinking. And sometimes these distortions can cause us distress or other strong emotions.

Black and White Thinking: This is all or nothing thinking. For example, if you see yourself as failing at one thing, you think it makes you a failure at everything. "I didn't pass my driver's test. I can't ever do anything right."

Overgeneralization: This is where if one thing happens that is bad, you assume all things will be bad. For example, "I woke up late this morning. This day is doomed to be terrible."

Ignoring the Positive: You disqualify any positive and focus on the negative. Maybe you got an A on a test, but are disregarding that because you messed up somewhere else.

Jumping to Conclusions: You ignore facts in favour of your own interpretations. You may assume your friend hates you despite them inviting you to the movies the day before because they gave you a short response.

Mind Reading: This is making a conclusion about how someone else is feeling. "My friend hates me. I can tell."

Possibilities to Cope with Irrational Thoughts / Cognitive Distortions

Check the Facts: Here’s a post I wrote on this.

Challenging Irrational Thoughts: Here’s a post I wrote about this.

Examine the Evidence: Here’s a post on this.

You’ll likely find that most of these possibilities are very similar. One of the more common ways to deal with thoughts like the above is to use evidence and logic because it gives our brain something solid to use. Just telling ourselves that our thoughts aren’t real isn’t often helpful enough whereas evidence can help make it more convincing.

I’m going to include a couple other links I think may be helpful:

Emotional Permanence: Here’s a post on it. This one I think is important to understand because if we lack emotional permanence then it makes it that much easier to forget about anything other than the feelings in the current moment which make reinforce any negative thoughts.

Needing Reassurance: Sometimes our distorted thoughts lead us to second guessing our loved ones. Here’s a post about that, how to cope with it, and how to get reassurance in a healthy way if needed.

Some General Tips:

Learn about the different types of irrational thinking and cognitive distortions. (I don’t have them all listed). Being able to recognize them can be helpful itself. I find when I’m able to realize it’s a cognitive distortion, I’m able to move beyond it easier.

Keep a list of our accomplishments that you add to. This can be helpful in times we need reminders if we often have thoughts about us being a failure anytime we make a mistake.

Keep screenshots of loved ones and/or lists of things they’ve done that make you feel cared for. This can be helpful if we often have doubting thoughts about loved ones as a result of our cognitive distortions.

Think about what you’d tell a friend. If a friend failed a test, would I think they were a failure?

Sit with the discomfort. Sometimes, we know a thought is irrational and all we can do is get through it. Telling myself “it’s an irrational thought. I can sit with it. I don’t need to act on it” can be helpful. Acting on my feelings to irrational thoughts often damages my relationships or has other negative effects. But as uncomfortable as the thoughts are, learning to just sit with them instead of acting on them prevents some negative consequences.

Journaling. You can journal about your thoughts and feelings for a set amount of time a day and then mark the irrational thoughts. This can help us learn to recognize them when we’re having them.

Focus on something else. Sometimes the thoughts are too distressing and the best thing we can do is distract ourselves. You could reach out to a friend, watch a favourite show, enjoy an activity, etc.