Consider

Can you generate at least one genuinely different interpretation or response than the one gripping you?

Your closest friend hasn't answered your text in two days, and one story has taken over: she's pulling away, probably because of something you said at dinner. Every time you try to think about it, the same interpretation plays again, more certain each loop.

Consider is the checkpoint that asks: can you generate at least one genuinely different reading than the one gripping you? The probe: try, right now, to state a second interpretation that you actually find plausible, not a throwaway. "She's slammed at work before her deadline" counts; "whatever, who cares" does not. If you can produce one and hold it next to the first, your thinking is open enough to proceed, and you can decide what to do from an honest fork rather than a verdict. If you genuinely cannot, that specific failure is the finding: don't send the confrontational text, and don't force a conclusion. Get support for reopening options first, maybe by saying the situation out loud to someone neutral, then retest whether a second story is now available. Don't run this check to talk yourself out of a pattern you've verified many times; sometimes the gripping interpretation is simply correct, and the evidence should decide.