RECOVERY SKILLS
Recovery Skills Library
When you’re struggling, your brain doesn’t need motivation — it needs a tool.
These are real skills you can use in the moment to reduce cravings, stop panic spirals,
prevent relapse, and rebuild your recovery routine one day at a time.
Emergency: If someone is overdosing or in immediate danger, call 911 (Canada/US).
In Canada, you can also call 988 (Suicide Crisis Helpline).
1) The 90-Second Reset
Interrupt panic + craving spikes fast using breathing and body grounding.
2) Urge Surfing
Ride cravings like a wave — without feeding the thought loop.
3) Trigger Planning
Predict relapse conditions before they hit you and plan the safe response.
4) Emergency Relapse Script
Exactly what to do if you feel you’re about to use — step-by-step.
5) “Repair Day” Routine
How to recover after relapse or a hard day without shame.
6) Family / Partner Skills
Boundaries + calm communication that prevents chaos and escalation.
Skill #1 — The 90-Second Reset (Cravings / Panic)
When cravings hit, your brain is flooded. The goal is not deep insight — it’s stabilization.
Use this reset to pull your nervous system down fast.
- Step 1 (10 seconds): say out loud: “This is a craving. It will pass.”
- Step 2 (30 seconds): inhale 4 seconds → hold 2 seconds → exhale 6 seconds. Repeat.
- Step 3 (30 seconds): press feet into floor and name 5 things you can see.
- Step 4 (20 seconds): drink water or splash cold water on your face.
Rule: You don’t decide your future during a craving.
You stabilize first, then choose the next safe step.
Skill #2 — Urge Surfing (The Wave Skill)
Cravings are like waves: they rise, peak, and fall. Most people relapse because they panic at the rise.
Urge surfing teaches you to ride the wave without feeding it.
- Set a 10-minute timer — don’t negotiate with the craving longer than that.
- Observe sensations (tight chest, racing thoughts, irritability) without judging.
- Do not argue with thoughts — treat them like noise on a radio.
- Move location immediately (different room / outside / shower).
Power move: Say: “I can want it without doing it.”
Skill #3 — Trigger Planning (Predict the Trap)
Triggers are not just places or people — they’re internal states.
Your brain becomes vulnerable under specific conditions.
This tool creates a plan before the moment hits.
My top 3 triggers
Example: loneliness, payday, conflict with family, insomnia, boredom.
My danger window
Example: evenings (7–11pm) or mornings after no sleep.
My safe replacement
Example: shower + walk + text sponsor/support + food + sleep.
Simple plan: “If I feel [trigger], I will do [3 actions].”
Skill #4 — Emergency Relapse Script (If You’re About to Use)
This is a decision emergency. Do not debate yourself. Execute the script.
You only need to make it through the next 15 minutes safely.
- 1) Change location immediately (go outside / public place / safe room).
- 2) Delete or block access if possible (contacts / apps / routes).
- 3) Text one person: “I’m not okay. I need help staying safe right now.”
- 4) Use the 90-second reset (above) twice.
- 5) Eat something small + drink water (blood sugar affects cravings heavily).
Important: You don’t need to feel strong. You only need to stay safe long enough for the wave to pass.
Skill #5 — “Repair Day” Routine (After Relapse or a Hard Day)
The #1 relapse amplifier is shame. Repair Day prevents the spiral.
It’s not about punishment — it’s about restoring stability.
- Stabilize: food + water + sleep plan + safe environment.
- Truth: write what happened in 5 sentences (no self-abuse).
- Repair: choose 1 positive action today (shower, clean room, walk).
- Reconnect: contact support. Don’t disappear.
- Plan: adjust trigger plan for next time.
Recovery truth: The people who win are not perfect — they return quickly.
Skill #6 — Family / Partner Skills (Boundaries + Calm Communication)
Addiction creates chaos in relationships. This section is about reducing escalation.
Families don’t need perfect words — they need structure and boundaries.
What to say
“I love you. I’m worried. I won’t fight. I will help you get support.”
What not to say
“You’re selfish.” “You’re ruining my life.” “You never cared.”
Boundary example
“I won’t give money. I will drive you to treatment or help you call supports.”
What skill should I use first?
If you’re overwhelmed, start with stabilization tools. If you’re stable but struggling daily,
build your trigger plan and emergency script. Most people relapse not because they don’t care —
but because they don’t have a tool ready when the urge hits.
Bookmark this page: Skills work through repetition. The more you practice them while calm,
the more likely you’ll remember them when things get hard.