Grounding & Calming (when triggered or craving)
5–4–3–2–1 Grounding: Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.
Box Breathing: Inhale 4 sec → Hold 4 → Exhale 4 → Hold 4 (repeat 3x).
Cold Reset: Hold an ice cube or splash cold water on your face to snap out of panic or craving.
Distraction & Re-Focus
30-Minute Rule: Delay using for 30 minutes and do something else (walk, music, call a friend).
Journaling Burst: Write down exactly what triggered you, then list 3 healthier choices.
Creative Outlet: Drawing, music, cooking, or even coloring can redirect energy fast.
Connection & Support
Safe Contact List: Keep 3 names/numbers of people you can text/call instead of using.
Support Apps/Groups: Join online meetings (Sober Sidekick: Quit addiction, AA/NA, SMART Recovery, trauma-focused groups).
Code Word: Have a phrase with a trusted person that signals you need grounding, not questions.
🛡️ Preventative Practices (daily maintenance)
Routine: Eat balanced meals, hydrate, and get at least 7 hours sleep to reduce triggers.
Movement: Even a 10-min walk or stretching helps lower stress hormones.
Mindfulness: 5 minutes of guided meditation or prayer daily.
Limit Stimuli: Avoid high-trigger environments (bars, violent media, unsafe people).
💊 Healthy Substitutes
Sensory Relief: Weighted blanket, essential oils, calming playlist.
Craving Swap: Sugar-free gum, tea, crunchy snacks instead of substances.
Emotional Outlet: Voice memos or journaling instead of bottling things up.
🚨 Emergency Plan (when urges or PTSD flashbacks feel unmanageable)
Call/text your safe contact.
Remove yourself from triggering environment.
Use grounding + box breathing.
If still unsafe → reach out to a hotline or crisis service.
⚡ Tip: Keep this toolkit written on a card, phone wallpaper, or printed sheet so it’s accessible when your mind feels overwhelmed.