Box Breathing
Slow your racing heart. Four counts in, four counts hold, four counts out.
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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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Call Someone
You do not have to do this alone. Reach out 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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Move Your Body
Get out of your head. Physical movement changes brain chemistry.
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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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Play the Tape Forward
Think through what happens if you use. The whole story, not just the relief.
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HALT Check
Hungry? Angry? Lonely? Tired? These make us vulnerable.
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