Why 3 a.m. Wake-ups Happen and How to Fix Them

Whether it’s 3AM wakeups, spiraling thoughts, phobias, or that constant undercurrent of unease, anxiety can feel like it’s running your life. That’s why I recorded this solo episode—to share the real-life tools that help me cope, move forward, and feel like myself again.

I’m answering your most asked anxiety questions—about nighttime anxiety, fear of flying, OCD tendencies, and feeling stuck in therapy. I’ll share how I reframe my inner critic, what I say when I feel like a burden, and why I believe anxiety doesn’t make you broken.

This isn’t about being “fixed.” It’s about supporting your nervous system, getting curious about your patterns, and finding tiny, doable shifts that will make life feel lighter.

🎧What You’ll Learn:

• The truth about 3AM anxiety and how to prevent middle-of-the-night spirals
• Why “just do exposure therapy” might be doing more harm than good
• How to support someone with anxiety without losing yourself in the process
• The real reason you might feel stuck in therapy—and how to get unstuck
• OCD, panic, phobias & overthinking: practical tools I use (and avoid) daily
• Why hunting for triggers can backfire—and what to focus on instead
• Anxiety and self-blame: how to soften your inner voice

👇Let me know in the comments: What’s one tool from this episode you’re going to try?

Check out the previous episodes of The Liz Moody Podcast discussed today:

• My FULL Anxiety Story + The Tools That Help Me The Most
• This Celeb-Beloved Therapy Offers A Radical New Way To Heal With Dr. Richard Schwartz
• The Secret To Happiness, From The World’s Longest Study With Dr. Robert Waldinger
• 5 Science-Backed Habits Of The World’s Most Successful People with Dr. Michael Gervais
• Ask The Doctor: Anxiety Edition—Everything You Need To Know About Treating Anxiety Naturally with Ellen Vora, MD
• The New Science Of Depression & How To Actually Heal (+ SSRIs, Postpartum, Grief, and More) with Ellen Vora, MD

Ready to uplevel every part of your life? Order Liz’s book 100 Ways to Change Your Life: The Science of Leveling Up Health, Happiness, Relationships & Success now! 

Connect with Liz on Instagram @lizmoody or online at www.lizmoody.com. Subscribe to the substack by visiting https://lizmoody.substack.com/welcome. Buy our cute sweatshirts, conversation cards, and more at https://shop.lizmoody.com/.

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This episode is brought to you completely free thanks to the following podcast sponsors:

Puori: go to Puori.com/LizMoody and use promo code LIZMOODY for up to 20% sitewide.

Seed: head to Seed.com/LizMoody and use code LIZMOODY for 25% off your first month.

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The Liz Moody Podcast cover art by Zack. The Liz Moody Podcast music by Alex Ruimy.

Formerly the Healthier Together Podcast. 

This podcast and website represents the opinions of Liz Moody and her guests to the show. The content here should not be taken as medical advice. The content here is for information purposes only, and because each person is so unique, please consult your healthcare professional for any medical questions.

The Liz Moody Podcast Episode 378

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