Reduce practice 50%, no evening intensity, walk, cool shower if helpful, earlier sleep. Reassess in seven days.
Name feelings; talk to a human; pause visualization; keep only gentle japa. Therapy is allowed on a spiritual path.
Stop tratak; move attention to heart or feet; shorten sessions. Pressure is feedback, not a badge.
Service work, silence about attainments, mentor check-in. Real insight increases humility.
You can always stop. Stopping is wisdom when the system is overloaded.