Omg I’m the same! I can’t tell you how to deal with it but just telling you I do the same thing!
Hi there! Thank you so much for being willing to share on here. I’m so sorry that you’re experiencing this kind of distress; I can imagine that is no fun at all. ERP is all about uncertainty, so maybe you could work with your therapist to come up with some uncertainty statements regarding your friends and your friendship. Maybe saying something like, “My friends may or may not respond to my messages.” Try not to find meaning in intrusive thoughts. I hope this helps! Keep on going, you’re doing a great job!