Notice your own pattern
Some people notice muscle tension or headaches; others become distracted, irritable or withdrawn. These experiences can have many causes, so use them as a prompt to check in rather than as a self-diagnosis.
Try a practical reset
A short walk, a few slow breaths, a conversation with someone trusted or breaking a task into smaller steps may create space. Choose something accessible and safe for your circumstances.
Support can be part of the plan
If distress persists, disrupts daily life or feels unmanageable, consider speaking with a qualified mental health professional or healthcare provider. You do not need to wait until things become a crisis to ask for help.
A thoughtful next step
Use this guide as a starting point, not a rigid rulebook. Consider your own circumstances, look for reliable sources, and seek qualified professional advice when a decision affects your health or safety.