Unchained magic is a pain but the joy of being shadow is you have both channeled and cast time spells.

Although the tool tip says "Using magic while afflicted with Unchained Magic will build up unstable energy, dealing 1999 to 2000 Arcane damage to the caster per spell cast, 5 sec after spellcasting ends" in actual fact, this will stack upon the first tick of mind flay and start decaying while you are still channeling MF.

After using your dispersion to absorb the really high stack you managed, you should try the following.

You should try your best to work your last cast as mind flay. This way the debuff will be 1-3s expired out of its 5sec duration depending on your haste and tier bonuses. You can then start casting either mind blast or vampiric touch when there is still 1s remaining, stopping your casting time for only 1 or 2 seconds. If you time it right, your spell cast for VT or MB will end just after the Instability expires and deals you damage, and start its stack again.

Working your mind flay around a 4-5 stack of instability will mean you only take around 8k damage (gotta love shadow form).

I don't mean to step on your toes Fox, but if you last cast is PW:Shield, you stand around twiddling your thumbs for 5 seconds when you could be doing damage.

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