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Crisis Cards

Tap a card to flip it. These tools work. Use them.

Box Breathing

Slow your racing heart. Four counts in, four counts hold, four counts out.

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Box Breathing

4-4-4-4 Breathing:

  1. Breathe IN for 4 seconds
  2. HOLD for 4 seconds
  3. Breathe OUT for 4 seconds
  4. HOLD for 4 seconds
  5. Repeat 4 times

This activates your parasympathetic nervous system and reduces anxiety.

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5-4-3-2-1 Grounding

Get out of your head and into the present moment using your senses.

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5-4-3-2-1 Grounding

Name out loud:

  • 5 things you can SEE
  • 4 things you can TOUCH
  • 3 things you can HEAR
  • 2 things you can SMELL
  • 1 thing you can TASTE

This interrupts spiraling thoughts and grounds you in reality.

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Call Someone

You do not have to do this alone. Reach out right now.

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Call Someone

People who care:

Or text your sponsor. Right now.

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Self-Compassion

Talk to yourself like you would talk to a friend who is struggling.

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Self-Compassion

Say to yourself:

  • "This feeling will pass."
  • "I am doing my best."
  • "I have survived hard things before."
  • "I deserve recovery."
  • "One moment at a time."

You are not your worst moments.

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Move Your Body

Get out of your head. Physical movement changes brain chemistry.

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Move Your Body

Try one of these right now:

  • Walk around the block
  • Do 20 jumping jacks
  • Stretch for 5 minutes
  • Take a cold shower
  • Dance to one song

Movement releases endorphins and interrupts cravings.

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Surf the Urge

Cravings are like waves. They rise, peak, and fall. You can ride them out.

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Surf the Urge

Urge surfing steps:

  1. Notice the craving without judgment
  2. Where do you feel it in your body?
  3. Rate its intensity 1-10
  4. Breathe and observe it change
  5. Most urges peak within 15-30 minutes

You are not your cravings. They will pass.

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Play the Tape Forward

Think through what happens if you use. The whole story, not just the relief.

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Play the Tape Forward

Ask yourself:

  • How will I feel in 1 hour?
  • How will I feel tomorrow morning?
  • What will I have to lie about?
  • Who will I hurt?
  • Is it worth losing what I have built?

The first hit is never just the first hit.

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HALT Check

Hungry? Angry? Lonely? Tired? These make us vulnerable.

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HALT Check

Quick fixes:

  • Hungry: Eat something. Blood sugar matters.
  • Angry: Name what you are really feeling under the anger.
  • Lonely: Text someone. Go to a meeting. You are not alone.
  • Tired: Rest if you can. Exhaustion lies to us.

Address the basics before the craving.

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