About this episode

The episode discusses a three-step practice for managing anxiety during the night.

Some feelings are really hard to sit with. Like when you feel scared at bedtime. Or upset after another bad night. Or worried about how tomorrow will go. When a feeling like this shows up, we want to push it away fast. That makes sense. But here is the thing: pushing it away does not work. Most of the time, fighting a feeling just makes it bigger. So let's try something else. Instead of pushing the feeling away, we are going to turn toward it. I know that sounds strange. Stay with me. It helps. Try these three easy steps Next time a hard feeling shows up, try these three steps. You can do them in the middle of the night. You can do them during the day. Anytime works. Step one: Notice it. First, name what you feel. Are you scared? Sad? Worried? Then find where you feel it in your body. Feelings do not just live in your head. They live in your body too. Maybe your chest feels tight. Maybe your belly feels heavy. Maybe your shoulders feel tense. Where do you feel it? Take a second and find the spot. Step two: Say it out loud. Now say what you feel. You can say it in your head or out loud. Try something like, "I feel worried right now." If you feel more than one thing, name them all…

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