Hi. I'm glad you're here.
The 2am reset.
For the nights your mind won't slow down. There's no right way to do this. Pick whatever you need, and go at your own pace.
When your chest feels tight
Breathe with the moon.
Choose a rhythm. Breathe in as the circle grows, and let it go as it softens. One minute is enough.
A longer exhale gently tells your body it's safe.
Ready when you are.
1:00
When your thoughts are spinning
Come back to right here.
Your senses are an anchor to the present moment. Take your time with each one, then tap to continue.
5
things you can see
Let your eyes rest on each one. Notice its color, its shape, the light on it.
When you're holding tension
A two-minute body scan.
Get comfortable, sitting or lying down. Let the words guide you gently from head to toe.
Whenever you're ready, press begin and let your eyes soften.
When worries keep circling
Set it down for tonight.
Write out whatever is weighing on you. Then let it go. It will still be there tomorrow if you need it, but you don't have to carry it to bed.
Private. Nothing you type here is saved or sent anywhere.
When your inner voice is being hard on you
Words for right now.
Read slowly. Let one land. If it doesn't fit, ask for another.
You don't have to solve your whole life tonight.
When you need comfort
The butterfly hug.
A simple, soothing way to comfort yourself when no one else is awake.
- Cross your arms over your chest, resting each hand just below the opposite shoulder, like wings.
- Close your eyes or let them rest softly on one spot.
- Gently tap your hands, left then right, slowly, like a heartbeat.
- Breathe slowly while you tap, for about a minute, or as long as it feels good.
- Pause and notice. Whatever you feel now is okay.
When sleep won't come
Stop trying so hard to sleep.
Sleep comes more easily when we stop chasing it. A few gentle ideas:
- If you've been awake a while, get up and do something quiet in dim light, then return to bed when you feel sleepy.
- Turn the clock away. Watching the minutes pass keeps your mind on alert.
- Put the phone down after this page, or switch to its dimmest, warmest setting.
- Tell yourself, "Rest is enough." Lying quietly still restores you, even without sleep.
- Let tomorrow's list live on paper, not in your head. The "Set it down" box above can help.
You got through today. That counts for more than you think.
If nights like this keep happening, you deserve more than a page of tools. You deserve someone in your corner.
Book a free 15-minute callIf you're in crisis or thinking about harming yourself, please reach out right now. Call or text 988 for the Suicide & Crisis Lifeline, call 911, or go to your nearest emergency room. You don't have to wait until morning.