The 4-00 AM Anxiety Protocol.pdf

A 120-second somatic emergency brake for panic, racing

heart, and catastrophic thoughts.

You wake in the dark with your heart pounding, listening

for footsteps, and your head has already run the worst

version to the end.

Seven tools, in the order you do them, done lying still

under the duvet without waking anyone. The first four take

about two minutes.

Includes a one-page version to keep by the bed, for the

nights when reading isn't possible.

Written by Jonas Hall, Registered Nurse, Denmark.

This is a self-help guide, not medical treatment.