The Emergency Comfort Kit (Self soothing in the dark)
Anxiety loves the dark. Have you noticed how a problem that seems manageable at 10:00 AM feels like a catastrophe at 3:00 AM?
When we wake up anxious, our bodies go into “fight or flight” mode. Our heart races, our muscles tense and our thoughts spiral. To get back to sleep, we don’t need logic; we need soothing. We need to signal to our body that we are safe.
The Strategy: Create a 3am Kit
I want you to build a mental (or physical) list of things that ground you.
This is your toolkit for when the “scaries” hit.
My Personal 3am Kit:
- Sensory: A weighted blanket (the pressure helps calm my nervous system).
- Taste: A few sips of cold water (it shocks the vagus nerve and resets the heart rate).
- Sound: The “Brown Noise” playlist on Spotify or on You Tube Music (it sounds like a heavy Cape Town rainstorm and drowns out the silence).
- Truth: A sticky note on my bedside lamp that says: “This is just a feeling, not a fact.”
Your Interactive Exercise:
Let’s build your list right now so you have it ready for the next wake-up call.
Grab your journal and fill in the blanks:
Something soft: (Is it a specific pillow? A fuzzy pair of socks?)
Something to sip: (Warm milk? Ice water?)
A safe mental place: (Where do you go in your mind that feels peaceful?)
The Truth Anchor: What is one sentence you need to hear when you are scared?
Your 3am Prompt:
“I am safe in my bed. The door is locked. The world is asleep. I am okay.”
With grace, Debbera
