GetlyRacing thoughts at 1am are rarely solved by "just relax". What tends to help is getting the loop out of your head and onto paper, in a structured way. Here is a simple 10-minute routine you can try tonight, no app needed.
The 10-minute worry log
1. Dump (3 min). Write every worry down, one line each. No filtering.
2. Sort (2 min). Mark each line: C = I can act on it, N = not in my control.
3. One next step (3 min). For each C, write the smallest next action and *when* you'll do it (e.g. "email landlord, Sat 10am").
4. Park the rest (2 min). For each N, write: "Noted. Not tonight." Then close the notebook.
A quick thought record
When one thought keeps coming back, write it down and answer these:
Want it ready to print?
I made a printable PDF with these pages laid out for you: worry logs, thought records, a "control circle" sheet and 30 daily prompts.
*Transparency: these journals were designed with the help of AI. They are a self-reflection tool, not therapy or medical advice. If anxiety is overwhelming, please talk to a professional.*