Tap when you're spiraling. We'll help you through it.

Crisis Tools

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Urge Wave Timer

Cravings peak at ~15 min then fade. Start the timer and ride it out.

🌀

Breathing Pacer

4-7-8 breathing. Slows your heart rate and interrupts the panic loop.

☟

5-4-3-2-1 Grounding

Pulls you out of your head and into the room. Works during meth paranoia, crack anxiety, any dissociation.

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Cold Water Reset

Activates your dive reflex, resets your nervous system. Works for meth agitation, heroin sweats, crack panic.

  1. Run cold water. As cold as you can get it.
  2. Hold your wrists under the stream for 30 seconds.
  3. Splash your face — forehead, cheeks, back of neck.
  4. If you have ice, hold a cube in each hand and squeeze.
  5. Breathe slowly through your nose the entire time.

What Are You Dealing With?

In immediate danger? Call 988 (Suicide & Crisis Lifeline) or SAMHSA: 1-800-662-4357 (free, 24/7)

My Emergency Contacts

Add your sponsor, a family member, or anyone you trust. They appear in Recovery Mode so you can call them with one tap.

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