What to do at 2 AM when anxiety will not let you sleep

If you are lying in the dark with the same thought on repeat, you do not need a 20-minute meditation. You need to get the loop out of your head and down somewhere private, then interrupt the body alarm for about three minutes.

Name it first: exam, unread message, the thing you said, the thing you did not say. Write it or speak it. Affect labeling — putting a feeling into words — is linked with lower amygdala reactivity in UCLA research. That is science, not a slogan.

Then stop scrolling. More input at 2 AM usually feeds the spiral. Use a body reset: 5-4-3-2-1, slow exhale, feet on the floor. Toloo's free exam panic reset is the same idea before a test; at night the move is identical, just quieter.

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