The Library
Something that helps, in the next two minutes.
33 skills. Each one says when to use it and exactly what to do.
Box breathing
Your chest is tight and your thoughts are sprinting.
3 min5-4-3-2-1 grounding
You feel like you're floating out of your body or the room.
15 minUrge surfing
A craving just hit and it feels like it will never stop.
1 minHALT check
You feel off and you can't say why.
5 minPlay the tape forward
Your brain is selling you on "just this once."
1 minCold water reset
You're at a 10 and need to get to a 6, fast.
10 minOpposite action
Everything in you says stay in bed, cancel, isolate.
10 minThe 10-minute rule
The task is so big you can't start.
5 minCall before, not after
You're about to do something you'll have to explain later.
20 minGrief windows
The loss is leaking into every hour of the day.
15 minNo-contact plan
You keep checking their profile and it wrecks you every time.
2 minName it to tame it
A feeling is running you and you can't think.
20 minTake a real time-out
You're about to say the thing you can't take back.
60 minWind-down hour
You're exhausted and your brain won't shut up at night.
30 minRelapse reset
You used. The shame is telling you it's all ruined, so why stop.
2 minThe three C's
You're lying awake wondering what you did wrong.
10 minHold a boundary
You keep saying yes and resenting it.
15 minOpen the envelope
There's a stack of bills you're scared to look at.
3 minFlashback anchor
A memory just pulled you back and it feels like it is happening now.
5 minSafe-place picture
Your body won't stand down, even though nothing is wrong right now.
2 minLabel the thought
A disturbing thought is stuck on repeat and you keep checking it.
10 minDelay the ritual
You feel you have to check, wash, count or redo something.
5 minOne-thing list
You have forty things to do and you are doing none of them.
25 minBody doubling
You can't make yourself start alone.
10 minRide it without marks
You have the urge to hurt yourself.
5 minOne small reach
It has been days since you really talked to anyone.
30 minDay-one job-loss plan
You just lost your job and your head is spinning.
All dayPacing, not pushing
Pain makes you overdo it on good days and crash on bad ones.
10 minPlan the first drink away
You are going somewhere there will be drinking.
5 minLower-tolerance safety
You have had a break from opioids, by choice or not.
15 minThe crash plan
You are coming down and everything feels gray and pointless.
10 minChange the routine, not just the habit
You use at the same times, in the same spots, every day.
20 minBlock, bar, tell
You keep chasing losses and hiding it.
Nothing matches that yet. Try a different word, or talk to someone.
More in the library
Kits, worksheets and scripts
Kits for bad nights
Four skills bundled for one specific kind of night.
Worksheets
Printable plans: relapse prevention, triggers, a safety plan.
Scripts for hard talks
What to actually say to your boss, your mom, your insurance.
Glossary
Every word nobody explained, A to Z.
Recovery guide
The first year, month by month.
The Field Guide
Conditions in plain English.
Not sure where to start?
Tell us what is going on. Someone who has been there will point you to the next right step. No pressure, no sales pitch.