How do I stop anxiety at night?

Use a short “calm the body + park the thoughts” routine:

• Slow your breathing for 2–5 minutes. Try in for 4, out for 6–8.
• Write down worries in 3 quick lines: what I’m worried about, what I’ll do tomorrow, what can wait.
• Relax your muscles from feet to face, tensing for 5 seconds, then releasing.
• Ground yourself: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
• Stop clock-watching by turning the clock away.
• If you’re awake 20–30 minutes, get out of bed briefly and do something quiet in dim light, then return when sleepy.
• Reduce triggers earlier: avoid caffeine late in the day, limit alcohol near bedtime, and skip intense news or work right before bed.

For prevention, set a 10–15 minute worry window earlier in the evening so bedtime is not planning time.

If this is happening often, causing panic, or ruining sleep for weeks, talk with a doctor or therapist. Seek emergency help right away if you might harm yourself or are in immediate danger.