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SELF CARE
Survival kit tools
Cravings are temporary. Your recovery is stronger than any craving. You are not alone. You are building something better with every wave you ride out.
For those moments when cravings hit during recovery.
Delay
- Tell yourself: "I'll wait 15 minutes."
- Cravings rise and fall like waves—they won't last forever.
Distract
Do something totally different for 15–20 minutes
- Watch a funny video
- Text a sober friend
- Go for a walk or stretch
- Cook a quick meal
Ground Yourself: 5-4-3-2-1 Technique
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Focus on your senses to pull your mind back into the present.
Connect
Call or message someone in your support network. Say out loud: "I'm having a craving. I want to ride it out." You don't have to do this alone.
Keep a list remind yourself why you're recovering
- Health
- Freedom
- Opportunity
- Self-respect
- Real connection
- Growth
Safer alternatives: if you need to soothe yourself
- Take a cold shower
- Wrap up in a blanket
- Practice slow breathing
- Cuddle something soft
Plan ahead
- Delete ‘risky’ apps when feeling strong.
- Set up emergency contacts you can call or message.
- Have a ‘distraction toolkit’ ready, eg: music playlists, games, cake mix, knitting, art supplies.