If you get overwhelmed by trying to identify factors that cause problems, a better way is to just be aware that something is wrong.
No matter the exact context, you can conclude that something is definitely wrong if you are in a state where you can’t perform actions in the direction/trajectory that you ideally want of your own accord.
It’s the argument that the reason you operate at all comes entirely from yourself and not the external. Meaning, your System 1 and System 2.
Therefore, if you can’t operate normally, it means there’s something wrong, not with the external but with you. This is how to know whether something is wrong or not.
This might allow you to focus on actions that helps instead of spending all of your time on trying to pinpoint what exactly is wrong. Though pinpointing that is a good thing still if you can do it.