🚨 Having a Crisis or Strong Urge?
Take immediate action:
🛑 HALT Check
Before you act, check if you're:
🍽️ Hungry?
Low blood sugar can trigger cravings and poor decisions.
😤 Angry?
Unprocessed anger is a major relapse trigger.
😔 Lonely?
Isolation increases vulnerability to relapse.
😴 Tired?
Exhaustion weakens your defenses and decision-making.
🧰 Coping Strategies
🏃
Physical Activity
Exercise releases endorphins and reduces stress.
- Take a 10-minute walk
- Do 20 jumping jacks
- Stretch for 5 minutes
🧘
Mindfulness
Ground yourself in the present moment.
- 5-4-3-2-1 grounding technique
- Deep breathing exercises
- Guided meditation
📞
Reach Out
Connect with your support network.
- Call your sponsor
- Text a recovery friend
- Attend a meeting
📝
Write It Out
Journal about what you're feeling.
- What triggered this urge?
- What am I really feeling?
- What will happen if I use?
⏰
Delay & Distract
Wait 30 minutes - cravings pass.
- Set a timer for 30 minutes
- Do something absorbing
- Change your environment
💭
Play the Tape
Think through the full consequences.
- What happens if I use?
- How will I feel tomorrow?
- What will I lose?
⚠️ Warning Signs Tracker
Check any warning signs you're experiencing: