SUPPORT NOW

Support Tools (Right Now)

If you’re craving, overwhelmed, panicking, or close to relapse — slow down. You don’t need strength. You need structure for the next 10 minutes.

1) Urge Surfing

Cravings rise, peak, then fall. You don’t have to obey the wave.

2) Grounding

Bring your nervous system down so your thinking brain can return.

3) Interrupt the Pattern

Move, hydrate, call someone safe — anything that breaks the loop.

10-Minute Emergency Reset

  • Drink water (right now)
  • Cold water on face for 30 seconds
  • Step outside or change rooms
  • Put phone in hand and text one safe person
  • Eat something small

Say This Out Loud (It Works)

  • “This feeling is temporary.”
  • “I only have to win the next 10 minutes.”
  • “I don’t negotiate with cravings.”

Next Step Links

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