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Included with any program · Emotional well-being

The 3am Protocol

Step by step for the hour when nothing is true, starting with what works when thinking doesn't.

Open your libraryOne page, printable. Yours with any program, along with the other six.

What’s on it

  • The one question that separates a real problem from the loop, in a line.
  • The longer exhale and the cold-water reset, with what each one is for.
  • Where to write the loop down, the worry appointment that parks it until an hour you pick, and the script for going back to bed.

Print it and leave it by the bed. Reading it at 3am is the whole point — nothing on it asks you to remember anything.

This one comes with every program, and so do the other six. The program built around this area is called Inner Calm.

Her Vanguard offers coaching and personal development. It is not therapy, medical care, or a substitute for either — more at hervanguard.com/support-resources. This isn't a treatment for panic attacks, flashbacks, or days you can't function through. If that's closer to where you are, call or text 988 in the US, free, any hour.