Stabilize

Lower the immediate chaos.

Stability is boring on purpose. Sleep, food, light, movement, contact, and a less hostile environment are not side quests. They are the rebuild substrate.

Body

Water, food, shower, meds, breath, light, and one decent hour of sleep setup.

Environment

Clear one surface. Make one area usable. Reduce visual noise you do not need.

Contact

Tell one person the truth. Isolation distorts scale.

Your stabilization checklist

Eat within the next hour.
Fill a water bottle and keep it near you.
Open a window or step outside for ten minutes.
Set tomorrow’s first appointment with yourself: wake, shower, walk, call, or task.
Remove one obvious source of chaos from your space.