Start with what you observed
When a situation feels charged, it can help to separate the event from the interpretation. 'They cancelled twice this month' describes an event. 'They never valued me' adds a conclusion about another person's feelings. You may have good reasons to be disappointed without knowing their full explanation.
Leave a place for the unknown
Write three headings: What happened, What I think it means, and What I don't know. You are not required to replace a painful interpretation with an optimistic one. The purpose is accuracy. A blank in the evidence is a blank, not proof of either the best or the worst possibility.
Bring the question back to your needs
Once the facts are separate, ask what matters to you. Perhaps you need clearer plans, consistency, or a direct answer. A need can guide a request: 'Can you confirm by Thursday?' It can also guide a boundary: 'If we can't confirm by then, I will make another plan.' These are choices you can make without solving another person's inner world.
Know when to close the page
Reflection becomes less useful when it repeats the same question without adding information or changing your next step. Choose a review time, put the page away, and return to an ordinary part of your day. If the situation is seriously affecting your wellbeing, seek support from someone qualified to help.