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Coping skill · 1 min

HALT check

You feel off and you can't say why.

Cravings & urgesAngerDepressionAfter a relapse

Do this

  1. Ask: am I Hungry?
  2. Am I Angry?
  3. Am I Lonely?
  4. Am I Tired?
  5. Fix the one you can fix in the next ten minutes: eat, vent, text someone, lie down.

Why it works

Strong feelings and urges rise, peak and fall, usually within minutes. A skill gives your body something to do while the wave passes, and each time you ride one out, the next one gets a little easier.

Try next

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Box breathing

Your chest is tight and your thoughts are sprinting.

3 min

5-4-3-2-1 grounding

You feel like you're floating out of your body or the room.

15 min

Urge surfing

A craving just hit and it feels like it will never stop.