Cravings are temporary. This moment will pass. Take a deep breath and choose a tool below to help you through.
If you're having thoughts of self-harm or need immediate help, please reach out now.
Deep breathing activates your body's relaxation response. Try one of these exercises to help ease the urge.
Calms anxiety quickly
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Used by Navy SEALs
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No timer needed. Just breathe slowly and deeply. In through your nose, out through your mouth. Focus on the sensation of air entering and leaving your body.
When cravings feel overwhelming, grounding techniques help bring you back to the present moment. Your urges will pass—these exercises help you wait them out.
5-4-3-2-1
The sensation technique
Use your senses to ground yourself in the present moment. This interrupts the craving cycle and helps the urge pass.
5
Things you can SEE
4
Things you can TOUCH
3
Things you can HEAR
2
Things you can SMELL
1
Thing you can TASTE
Splash cold water on your face or hold ice cubes in your hands. The physical sensation interrupts cravings and activates your parasympathetic nervous system.
Tip: Keep a cold water bottle nearby
Close your eyes. Starting from your toes, notice each part of your body. Tense and release each muscle group. Feel your feet on the floor, your body in the chair.
Duration: 2-3 minutes
Look around the room and find one thing of each color of the rainbow. Red, orange, yellow, green, blue, purple. Focus all your attention on finding colors.
Challenge: Find something soft AND something hard
Cravings typically last 15-20 minutes. Keep yourself busy with these activities to ride out the urge.
Cravings typically peak and pass within 15-20 minutes. Set a timer and commit to waiting it out. The urge WILL fade.
You've gotten through every difficult moment so far. You can do this too.
This moment is temporary. You've shown incredible strength just by being here and using these tools.
This craving is temporary. I have survived every difficult moment in my life, and I will survive this too.
Think of the people who love you and want to see you healthy. Recovery means more time with them.
Recovery opens doors to the life you want. Your goals are within reach.
You've already overcome so much. This is just another challenge you can conquer.
Every choice you make now builds the life you'll live tomorrow.
What would you tell yourself in this moment? Write it down and save it for next time.
If you're in immediate danger or having thoughts of self-harm, please reach out now.
Build long-term resilience with these tools
Track & understand patterns
Visualize your journey
Process your feelings
Find hope & connection
You are stronger than you know. Every moment you choose recovery is a victory.
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