168: Why You Spiral When They Don’t Text Back

34 snips

Oct 24, 2025

Explore how texting patterns reveal your attachment style and emotional triggers! Discover why social rejection feels akin to physical pain. Sabrina shares personal stories that highlight anxious thoughts and people-pleasing tendencies. Learn to recognize and regulate emotional responses instead of spiraling into anxiety when waiting for replies. Gain insights into healing, setting boundaries in relationships, and why the urge to over-explain comes from childhood patterns. This podcast is a guide to breaking free from unhealthy texting habits.

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ANECDOTE

Five-Day Wait That Revealed Old Patterns

Sabrina describes waiting five days for a new friend's reply and noticing she began spiraling based on response time patterns.
She resisted creating catastrophic narratives and later reunited with the friend when the person apologized.

ADVICE

Regulate Before You React

Regulate your body first, then seek clarity with the person instead of spiraling into narratives.
Use grounding to expand your window of tolerance so texts don't dictate your emotional state.

ANECDOTE

Friendship Ghosting And Not Internalizing

Sabrina describes being ghosted by a friend after two years and feeling confused about the sudden cutoff.
She reached out and chose not to internalize their disappearance as a reflection of her worth.

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In this week’s episode, Sabrina breaks down what your texting patterns reveal about your attachment style and emotional triggers in dating and relationships. Through her own past text exchanges, she shares how anxious thoughts, people-pleasing, and over-explaining once shaped her dating behavior, and how she learned to regulate her emotions instead of spiraling when someone didn’t respond. Sabrina explores how rejection, ghosting, and unmet expectations often trace back to deeper wounds around self-worth and safety.

She also explains how healing doesn’t mean never feeling triggered; it means recognizing those triggers, staying grounded, and choosing not to self-abandon. If texting still sends you into a loop, this episode will help you understand why and how to finally break the cycle.

Ever felt that rush of panic when someone takes hours to text back?
The tight chest.
The spinning thoughts.
The sudden urge to delete your last three messages and throw your phone across the room.

That isn’t you being “crazy.”
That’s your nervous system reacting to what it thinks is danger.
Because your brain can’t tell the difference between rejection and getting punched in the face.

In this episode, we’re talking about texting anxiety, what’s really happening inside your body when you’re waiting, overanalyzing, or trying to say the “right” thing.

And if you’re ready to take this deeper, join me live on November 6th for my masterclass: Texting Anxiety: How to Calm Your Body Before You Hit Send.

You’ll learn how to work with your body instead of against it, and finally stop letting what happens on your phone control how you feel.

🎟️ Save your seat at https://masterclass.sabrinazohar.com

Because you don’t need to care less.
You just need the right tools to feel safe again.

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Enrollment for The Self Love Course, The Nervous System Course, and The Break Up Course is now closed. For your continued education and growth, please explore The Foundation Course, which is currently available.

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