You're in the right place
The craving will pass.
It always does, whether you give in or not. You've gotten through every one so far. Let's get through this one together, one small step at a time.
If you're in danger or thinking of harming yourself, call 988 now.
SAMHSA National Helpline
1-800-662-4357Free, confidential, 24/7 treatment referrals and information.
Four things to do right now
- 1
Name it and wait
Say to yourself: this is a craving. It is a wave, not an order. Cravings peak and fall within about 15 to 20 minutes whether you act or not. You only have to get through the wave.
- 2
Slow your breathing
Breathe in for 4 counts, hold for 4, out for 6. Do it five times. A longer exhale tells your nervous system the emergency is over. Your body will start to settle.
- 3
Change your surroundings
Stand up. Walk to another room, step outside, or run cold water over your hands. Put physical distance between you and the trigger. Motion breaks the loop.
- 4
Reach one person
Text a friend, your sponsor, or the free helpline below. You don't have to explain everything, and “having a hard moment” is enough. You do not have to do this alone.
Want words in your hand right now?
Enter your number to request one honest, grounding line as a real text message to your phone. Something to hold onto while you pause.
The one sample text costs nothing. The daily free week costs nothing too: one text a day for 7 days, no card, just your number. Reply STOP to any text and it stops.
When you're steadier: schedule a text for your next milestone or explore the free tools. For meetings and more helplines, see the free support directory.