Coping Strategies Toolkit
Practical techniques to manage cravings, stress, and difficult emotions in recovery.
HALT is a simple acronym to help identify vulnerable states that can trigger cravings:
H - Hungry
Low blood sugar affects mood and decision-making. Eat regular, nutritious meals.
A - Angry
Anger and frustration can trigger impulsive decisions. Process emotions healthily.
L - Lonely
Isolation can lead to negative thinking. Reach out for connection and support.
T - Tired
Exhaustion weakens willpower. Prioritize rest and good sleep hygiene.
The 5-Minute Rule
Tell yourself to wait just 5 minutes. Often cravings pass quickly. If still struggling after 5 minutes, wait another 5.
Change Your Environment
Go for a walk, move to a different room, or step outside. Physical movement can shift your mental state.
Urge Surfing
Visualize the craving as a wave. Watch it rise, peak, and fall without acting on it. Cravings always pass.
Call Someone
Reach out to a sponsor, friend, or support person. Sometimes just talking helps the craving pass.
Mental Distractions
- • Count backwards from 100 by 7s
- • Name 5 things you see, 4 you hear, 3 you touch
- • Recite lyrics or poems
- • Do a crossword or sudoku
- • Plan your ideal vacation in detail
Physical Distractions
- • Take a cold shower
- • Do 20 jumping jacks
- • Clean or organize something
- • Cook a healthy meal
- • Work on a hobby or craft
4-7-8 Breathing Technique
- Exhale completely
- Inhale through nose for 4 counts
- Hold breath for 7 counts
- Exhale through mouth for 8 counts
- Repeat 3-4 times
Body Scan Meditation
Starting at your toes, slowly focus on each part of your body. Notice sensations without judgment. This grounds you in the present moment.
STOP Technique
- S - Stop what you're doing
- T - Take a breath
- O - Observe your thoughts and feelings
- P - Proceed with intention
Develop Healthy Routines
Regular sleep, exercise, and meal times create stability and reduce stress.
Build Your Support Network
Cultivate relationships with people who support your recovery. Isolation is dangerous.
Practice Self-Compassion
Treat yourself with kindness. Recovery is hard, and perfection isn't the goal - progress is.
Find Meaning and Purpose
Engage in activities that give your life meaning - volunteering, creative pursuits, helping others.
Create a physical or digital kit with:
- List of reasons you're in recovery
- Photos of loved ones or meaningful moments
- Emergency contact numbers
- Favorite recovery quotes or affirmations
- List of activities that help you feel better
- Recovery app or meditation app
Remember
• Cravings are temporary - they always pass
• You've survived 100% of your worst days
• It's okay to ask for help
• Progress, not perfection
• One moment at a time