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Quite relatable! There's a book called Clear Thinking that covers these specific scenarios. The invite is to avoid falling prey to your default behaviors (emotional-driven ones in this case). You take the time to step back and do exactly what you call out!

It also helped me to assume good intent. Most of the time that's the case but the other person might not be as good at communicating. I found out my bat for clear communication was unfairly high for everyone around me =\