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The Library

Kits for bad nights

You do not need 33 options when you are in it. You need four, in order.

The 3 a.m. kit

Awake, alone, mind racing.

  1. Box breathing 2 min
  2. Wind-down hour 60 min
  3. Label the thought 2 min
  4. One small reach 5 min

The craving kit

You want to use, right now.

  1. Urge surfing 15 min
  2. The 10-minute rule 10 min
  3. Play the tape forward 5 min
  4. Call before, not after 5 min

The relapse kit

It happened. Now what.

  1. Relapse reset 30 min
  2. Lower-tolerance safety 5 min
  3. HALT check 1 min
  4. One small reach 5 min

The panic kit

Your body is sounding the alarm.

  1. Box breathing 2 min
  2. 5-4-3-2-1 grounding 3 min
  3. Cold water reset 1 min
  4. Name it to tame it 2 min

The heartbreak kit

Breakup, divorce, loss.

  1. No-contact plan 15 min
  2. Grief windows 20 min
  3. Opposite action 10 min
  4. One small reach 5 min

The family kit

You love someone who is using.

  1. The three C's 2 min
  2. Hold a boundary 10 min
  3. Take a real time-out 20 min
  4. Name it to tame it 2 min

Not sure where to start?

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