Cravings Right Now
If overdose risk feels possible: call emergency services.
Cravings feel like an emergency. They aren't. This page is short on purpose: pick one next step.
Safety micro-step (30 seconds)
Pick the safest available move:
- Move toward a more supported or more public space
- Put distance between you and substances / money / contacts
- Ask someone to stay with you (in-person > phone > text)
Choose ONE craving skill (2–5 minutes)
Pick one. Don't stack.
A) Body in full alarm → TIP
Temperature + brief intense movement + paced breathing + muscle release.
B) "Pulled" to use → Urge Surfing
Ride the wave for 2–5 minutes.
C) Mind bargaining → Pros & Cons
4 boxes: Use vs Don't use (short-term + long-term).
D) Need a break from the moment → ACCEPTS
Short-term distraction until intensity drops.
E) Need comfort (not distraction) → Self-Soothe
5 senses support.
A simple "delay contract"
Set a timer for 5 minutes:
"I can do anything after 5 minutes. For now, I surf the urge."
When the timer ends:
- If intensity dropped even 10% → repeat once or go to Post-Crisis Debrief
- If intensity is still climbing → Crisis Help Now
If you're shut down / dissociated / overloaded
Go to: Neurodivergent Overload
(Body-based skills can feel unsafe during dissociation; start with external grounding.)