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The 3am Emergency Kit

When your mind won’t switch off, you don’t need more advice — you need a simple sequence that works.

This free kit guides you through a step-by-step reset you can do at 3am: settle the body, name the knot, and choose one kind action for the morning.

  • 6 short lessons

  • 30–45 minutes total

  • Audio + transcripts

  • Printable cards

  • Free forever

    What you are going to learn

    A few more words about this course

    It’s short, gentle and designed for real life. Use it once in daylight, then again when you wake at night. You’ll learn a 90-second body reset, a one-sentence way to name the worry, and how to pick one good-enough step for the morning.

    Who it’s for:
    Anyone who’s up at night replaying worries, overthinking, or feeling stuck. No diagnoses required — just “awake at 3am”.

    Requirements:
    None. Headphones optional. Printer or phone if you want the downloads.

    Time:
    30–45 minutes total (then reuse whenever you need it).

    You will learn:

    • A 90-second calm reset you can do in the dark.
    • A quick way to untangle “what-if” thoughts with a one-sentence name.
    • How to use the three labels — Do, Soothe, Let it be — to park a worry at night.
    • How to pick one good-enough step for the morning.
    • How to practise it once in daylight so it’s automatic at 3am.

    What’s included:

    • 6 short lessons (with guided audios)
    • Printable bedside prompt card (A6 + A4 multi-up)
    • Mini worksheet: Name the Knot (A5 + A4 multi-up)
    • Morning One-Step card (A5 + A4 multi-up)
    • Optional check-in thread in the community
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    This course offers educational tools for general wellbeing.
    It is not medical or psychological treatment and is not a replacement for care from a qualified professional.

    Course reviews

    “I used the kit at 2:40 a.m. and actually fell back to sleep. The 90-second reset stops the spiral and gives me one kind thing to do in the morning.”
    Priya S.
    “Short audios, zero fluff. I keep the printable by my bedside and use it whenever my brain starts planning the whole week at once.”
    Mei C.
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