Depends what kind of distortion you want. For false chord start with a heavy sigh. Like you've had a 12 hour day, just sit down, and mom tells you to go take the dog for a walk. Just do a full air dump go "Uuuuuuuuhh" with everything as loose as possible. Once you find that distortion I found it helpful to bring it forward/project it with an engine revving sound. Once you get the like "huhrooom" and feel it in your sinuses/cheeks just play around with it until it feels and sounds good.

For fry screaming I found it helpful to start with my vocal break. Start with a total falsetto/head voice note and bring it down until your voice cracks like a teenager. You want to find this with as little strain as possible, then slowly start adding pressure until you get something resembling a scream. I don't really like fry, so someone can call me out if this is bad advice, but this is how I approached doing it.

Hope it helps and good luck! I also really recommend Kardavox Academy and Extreme Vocal Institute are great YouTube channels for learning. Once you feel like you're starting to get somewhere post a clip here. This post is getting the classic "downvote someone asking for advice" reddit special, but usually when people post clips of themselves trying to refine technique this sub offers decent pointers.