Stop the 3am spiral
You know the feeling. The thoughts that arrive at 3am uninvited — looping, accelerating, unstoppable. This programme gives you the tools to interrupt that cycle for good.
You know the pattern
You turn off the light. Twenty minutes pass. Then the first thought arrives — something you said at work, a bill you forgot, a conversation you need to have. Then the second. Then the third.
By 3am you're rehearsing tomorrow's catastrophes in perfect detail. By morning you're exhausted, anxious, and already dreading tonight.
This programme doesn't ask you to "just relax." It gives you specific, evidence-based tools to interrupt the loop — so you can reclaim your nights and wake up rested instead of wrecked.
Your programme, session by session
Each session builds on the last. You'll leave with tools you can use long after the programme ends.
Week 1 · Sessions 1–2
Map your worry pattern
Identify your specific triggers, understand why your brain does this, and learn the difference between productive concern and the spiral.
◷ 50 min
Week 2 · Sessions 3–4
Interrupt the loop
Learn worry postponement, cognitive defusion, and structured thought-recording techniques. Practice the "catch and redirect" method between sessions.
◷ 50 min
Weeks 3–4 · Sessions 5–6
Build your pre-sleep system
Design a personalised wind-down routine. Consolidate your toolkit. Prepare for setbacks so you know exactly what to do when the spiral tries to return.
◷ 50 min
Choose your psychologist
All qualified to deliver this programme. Pick based on availability — or who feels right.
Same programme, same price — your choice of psychologist.
One programme. One price.
No surprise invoices. No unclear "how many sessions will I need?". Everything is included.
NOK 10,800
Total programme cost · NOK 1,800 per session
6
Sessions
50 min
Each session
4 weeks
Programme length
Flexible scheduling · Cancel within 24 hours of first session
The average person with chronic worry loses 90+ minutes of sleep per night. Over 4 weeks, this programme gives you back roughly 40 hours of rest. That's a week of your life.
Common questions
Is this right for me if I've had anxiety for years?
Yes. The tools are the same as those used in longer treatments — the difference is a concentrated focus on nighttime worry. If your situation is more complex, we map it in the first session and adjust the plan together.
What if I need more than 6 sessions?
Most people see clear change within the programme. If you need more, you arrange follow-up directly with your psychologist — no starting over.
Can I do sessions over video?
Yes. Every session can be in person at the clinic or via video — same programme, same price.
What's included in the price?
All 6 sessions, intake assessment, between-session tasks and a maintenance plan you keep. No surprise invoices.