Medical Disclaimer: This toolkit is for educational and peer-support purposes only. It does not replace professional medical, psychiatric, or crisis care. If you experience severe symptoms, thoughts of self-harm, or a mental health crisis, seek help immediately from a licensed healthcare provider, emergency services, or a crisis hotline (U.S. 988; elsewhere, locate your local resource).
1️⃣ Daily Mental Health & Recovery Check-In
Purpose: Track moods, cravings, and triggers in real time to increase self-awareness and support proactive coping.
Features:
Mood rating: 1–10 scale
Craving intensity: 1–10 scale
Current stress level: 1–10 scale
Notes section: triggers, feelings, or thoughts
Optional peer-support prompt: “Share your check-in with a trusted peer or mentor”
Example:
Date | Mood | Craving | Stress | Notes | Peer Check-In |
2/6 | 6 | 4 | 5 | Tense at work; walked 10 mins | Text sponsor |
2️⃣ Coping Strategy Library
Purpose: Provide quick access to evidence-based coping tools for cravings, stress, anxiety, or low mood.
Categories & Examples:
Grounding & Mindfulness: 5-4-3-2-1 sensory exercises, deep breathing, guided meditation
Physical Movement: Short walks, stretching, yoga, push-ups
Distraction & Engagement: Journaling prompts, creative exercises, podcasts, hobbies
Social Connection: Call/text a sober friend, attend a peer-support meeting, online forum check-in
In-App Functionality: Tap a category → get 3–5 quick, actionable exercises
3️⃣ Trigger & Relapse Plan
Purpose: Prepare for moments of high risk to prevent relapse or emotional escalation.
Features:
Trigger Log: Identify situations, people, or feelings that increase cravings or depressive thoughts
Relapse Response Plan: Step-by-step actions:
Pause and HALT check (Hungry, Angry, Lonely, Tired)
Use coping strategy from the library
Contact accountability partner or peer
Log mood/craving after intervention
Example Trigger Plan:
Trigger | Coping Step | Peer Contact | Notes |
Work stress | 10-min walk & journaling | Sponsor text | Felt calmer after |
4️⃣ Peer & Sponsor Check-Ins
Purpose: Strengthen recovery through regular social support.
Features:
Schedule automated check-ins with peers, sponsors, or mentors
Optional in-app messaging for support during cravings or low mood
Share progress summaries weekly to maintain accountability
5️⃣ Emergency Resources
Purpose: Immediate access to professional help if mental health risk escalates.
Features:
One-tap call or text for:
U.S.: 988 (Suicide & Crisis Lifeline)
Local crisis lines (geolocation-based)
Emergency contact list: trusted friends, family, sponsor
Safe-space reminders: pre-selected locations or calming environments
6️⃣ Reflection & Progress Dashboard
Purpose: Visualize trends and reinforce positive habits.
Features:
Daily, weekly, monthly mood and craving graphs
Highlight small wins (days sober, coping successfully, peer support)
Reflection prompts:
“Which coping strategies worked best this week?”
“What triggered cravings and how did I respond?”
“What am I proud of in my recovery today?”
7️⃣ Customization Options
Color-coded tracking (green = stable, yellow = needs attention, red = high-risk)
Reminders for self-care, check-ins, or meetings
Notes section for therapy homework, affirmations, or gratitude entries
💡 Key Takeaways
Consistency: Daily check-ins build awareness and reduce relapse risk
Integration: Combine self-care, peer-support, and professional guidance
Proactivity: Track triggers and moods to intervene early
Empowerment: Celebrate small wins to reinforce recovery identity