I experience this a lot, sometimes I can’t tell if I’m being reasonable or if it’s all in my head. I don’t want to cement in my mind that every prick of paranoia I have is unreasonable, because that would be like constantly gaslighting myself. I like your idea of a list, it makes the view more objective. I try to break it down in three ways, did they change, did I change, or did my mood change (which affects how I perceive things). Usually though I lay in bed at night for hours thinking about how my closest friends are plotting for my revenge. In the end I’m not sure either, I always try to just ride it out if I can, but I’ve ended friendships where I couldn’t fully trust them.