Right now
An urge is a wave. You do not have to act on it.
Help is first. Everything below is optional and in any order. Stay on this page.
Reach someone now
Overdose or medical emergency: call 911.
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More: 1-800-662-HELP (4357) treatment referral, 24/7 · In The Rooms · Virtual NA · Outside the U.S. and more
Ride the wave
Urges tend to rise and fall. This cannot promise when yours will pass. It gives you 15 minutes where you do not act on it.
Ground your body
Press your feet into the floor. Then pick one, or both.
Play the tape
Short is fine. Optional. It stays on this page.
Still strong? Go back to the top and call or text someone. You do not have to carry this by yourself.
This page is peer-written support, not treatment or medical advice. Nothing you enter here is sent anywhere.