If today feels like:

I can't see a way through. I've been here for days and I don't trust that it'll pass.

Try this: Move your body hard enough to break the loop. Then call one person.

Run until you're out of breath. Pushups until your arms shake. Climb stairs. Then call one person — just one.

Why it works

This tier doesn't respond to insight — your thoughts are the problem, not the solution. Physical exhaustion is the only thing that reliably quiets a mind at this level for an hour. Use that hour to make the call.