How intense, and in which way

One number never fits. Distress isn't a single volume knob — it's a mixing desk, and knowing which channel is peaking changes what actually helps.

Body activation

Heart, heat, shaking, tension.

Threat, dread, something bad coming.

Including the quiet, cold kind.

Wanting to be smaller or gone.

Far away, foggy, unreal, flat.

How much you want to DO something.

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You are allowed to skip anything that does not help.