MBR Mindfulness Based Recovery
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🚨 CRISIS & IMMEDIATE RELIEF TOOLS
When you're in crisis or experiencing overwhelming emotions, these tools provide immediate support. Keep this section bookmarked for moments when you need help RIGHT NOW.
🆘 REMEMBER: Crisis is Temporary
If you're in immediate danger to yourself or others, call 911 or go to your nearest emergency room.
These tools work. They've helped countless people through their darkest moments. You've survived 100% of your worst days so far. Keep going. Reach out. You're worth it.
Crisis Hotlines & Resources
You don't have to face crisis alone. These resources are available 24/7.
Immediate Crisis Support:
National Suicide Prevention Lifeline
  • Phone: 988 (call or text)
  • Available 24/7
  • Free, confidential support
Crisis Text Line
  • Text HOME to 741741
  • Available 24/7
  • Connect with a crisis counselor via text
SAMHSA National Helpline (Substance Abuse)
  • 1-800-662-HELP (4357)
  • 24/7 treatment referral and information
  • Free, confidential, in multiple languages
National Domestic Violence Hotline
  • 1-800-799-7233
  • Text START to 88788
  • 24/7 support for domestic violence situations
Online Support:
  • r/StopDrinking - Supportive Reddit community
  • In The Rooms - Online recovery meetings
  • AA Online Intergroup - aahomegroup.org
  • SMART Recovery Online - smartrecovery.org/community

Remember: Reaching out is not giving up - it's the bravest thing you can do. These people want to help you. They're waiting for your call.
TIPP Skills: Your Emergency Reset Button
What It Is: TIPP is a DBT crisis intervention technique that works by physically changing your body's state to interrupt intense emotional responses. It's like hitting the reset button on your nervous system.
When to Use It: Panic attacks, intense anger, overwhelming urges, emotional flooding, when you feel completely out of control.
How to Do It:
T - Temperature
  1. Fill a bowl with ice water or grab an ice pack
  1. Hold your breath and submerge your face for 15-30 seconds (or hold ice pack to your face)
  1. This activates the "dive response" - your heart rate slows, calming kicks in
  1. Alternative: Hold ice cubes in your hands, press them to your wrists or neck
  1. Quick Shower Method: Jump in the shower and alternate between hot and cold water (30 seconds each) for 3-5 minutes. The temperature shifts force your nervous system out of fight-or-flight. This is one of the easiest and most accessible ways to use temperature change.
I - Intense Exercise
  1. Do jumping jacks, run in place, or sprint for 5-10 minutes
  1. Do burpees, mountain climbers, or any intense movement
  1. The goal is to tire yourself out and burn off the emotional energy
  1. Even 60 seconds of intense movement can shift your state
P - Paced Breathing
  1. Breathe in slowly for 4 counts
  1. Hold for 4 counts
  1. Breathe out slowly for 6-8 counts (longer exhale is key)
  1. Repeat for 5-10 minutes
  1. Focus on making your exhale longer than your inhale
P - Progressive Muscle Relaxation
  1. Start with your toes - tense them hard for 5 seconds, then release
  1. Move up: calves, thighs, glutes, stomach, chest, arms, hands, face
  1. Tense each muscle group, hold, then completely let go
  1. Notice the difference between tension and relaxation
  1. This releases physical stress stored in your body

Pro Tip: You don't have to do all four. Pick the one that feels most accessible in the moment. Temperature change (especially the shower method) is usually the fastest and easiest.
Grounding Techniques: Anchor Yourself to the Present
What It Is: Grounding pulls you out of overwhelming thoughts, flashbacks, or panic by connecting you to your physical surroundings. It interrupts dissociation and brings you back to NOW.
When to Use It: Flashbacks, dissociation, panic attacks, intrusive thoughts, when you feel "floaty" or disconnected from reality.
The 5-4-3-2-1 Method:
01
See
Name 5 things you can see right now (a lamp, the floor, your hand, etc.)
02
Touch
Name 4 things you can physically feel (your feet on the ground, the texture of your shirt, the chair beneath you, the air on your skin)
03
Hear
Name 3 things you can hear (traffic outside, your breathing, a clock ticking, silence)
04
Smell
Name 2 things you can smell (or 2 smells you like - coffee, rain, fresh air)
05
Taste OR Gratitude
Name 1 thing you can taste, OR name 1 thing you're grateful for in this moment (gratitude shifts perspective and can be especially helpful if taste is a trigger for you)
Additional Grounding Techniques:
Physical Grounding:
  • Stomp your feet on the ground - feel the solid earth beneath you
  • Hold an ice cube and describe the sensation out loud
  • Splash cold water on your face
  • Press your hands together hard and focus on the pressure
Mental Grounding:
  • Count backward from 100 by 7s
  • Name every state/country you can think of
  • Describe your surroundings in extreme detail out loud
  • Recite song lyrics, a poem, or prayer you know by heart
Why It Works: Your brain can't be in fight-or-flight AND focused on sensory details at the same time. Grounding hijacks the panic response.
HALT Check-In: Decode Your Crisis
What It Is: HALT is an acronym that helps you identify basic needs that might be fueling your crisis. Often what feels like emotional chaos is actually your body signaling an unmet physical or emotional need.
When to Use It: Before reacting to urges, when emotions feel disproportionate, when you're irritable or struggling, as a daily check-in practice.
The HALT Check:
Hungry?
  • When did you last eat?
  • Are you skipping meals or restricting food?
  • Low blood sugar can mimic anxiety and irritability
  • Action: Eat a balanced snack or meal with protein
Angry?
  • What are you actually angry about?
  • Is this anger covering up hurt or fear?
  • Do you need to set a boundary or have a difficult conversation?
  • Action: Journal it out, punch a pillow, or use TIPP to release the energy first, then address the root cause
Lonely?
  • When did you last connect with someone?
  • Are you isolating?
  • Do you need human contact or support?
  • Action: Text or call someone in your support network, attend a meeting, go somewhere with people (coffee shop, park)
Tired?
  • How's your sleep been?
  • Are you running on empty?
  • Is your body begging for rest?
  • Action: Take a nap, go to bed early, or simply rest (even if you can't sleep)
How to Use It:
  1. Pause and ask yourself: "HALT - what do I need right now?"
  1. Honestly assess each category
  1. Address the most urgent need first
  1. Notice how your emotional state shifts once the need is met

Remember: Sometimes what feels like a crisis is just your body asking for basic care. You'd be amazed how many "emergencies" resolve with food, rest, or connection.
Relapse Prevention Emergency Protocol
What It Is: A specific action plan for when you're experiencing strong urges to use or when you've identified warning signs that you're headed toward relapse.
When to Use It: Strong cravings, romanticizing past use, noticing warning signs, after a slip, when you feel your program slipping.
Immediate Actions (Do These NOW):
1. Play the Tape Forward (5 minutes)
  • Close your eyes and imagine using/drinking in detail
  • Now imagine the next hour after: the guilt, shame, physical feeling
  • Now imagine tomorrow: the consequences, the people you'll hurt, how you'll feel
  • Now imagine next week: where this path actually leads
  • Ask yourself: "Is 10 minutes of relief worth throwing away everything I've built?"
2. Surf the Urge (10-15 minutes)
  • Cravings are like waves - they rise, peak, and crash
  • They ALWAYS pass if you don't act on them
  • Set a timer for 15 minutes
  • Observe the craving without judgment: Where do you feel it? How strong is it?
  • Breathe and watch it rise and fall
  • Notice: it's already getting smaller
3. Call Your Support (Immediately)
  • Call your sponsor, therapist, or accountability partner
  • Text your support group
  • Call a recovery hotline (numbers above)
  • Say out loud: "I'm struggling and I need help"
4. Change Your Environment (Within 5 minutes)
  • Leave wherever you are immediately
  • Go somewhere safe (meeting, friend's house, public place)
  • Physical distance from the trigger is crucial
  • Don't negotiate with yourself about this
Warning Signs to Watch For:
  • Romanticizing past substance use
  • Skipping meetings or therapy appointments
  • Isolating from support network
  • Dishonesty or keeping secrets
  • Thinking "I can handle just one"
  • Stopping daily practices (meditation, journaling, etc.)
  • Experiencing HALT regularly without addressing it
  • Hanging around old people/places/things
Your Emergency Contact List:
Keep these numbers saved in your phone:
  • Sponsor/Accountability Partner: ______________
  • Therapist: ______________
  • Trusted Friend: ______________
  • SAMHSA National Helpline: 1-800-662-4357 (24/7)
  • Crisis Text Line: Text HOME to 741741
  • Recovery Meeting Hotline: ______________
Remember: Asking for help is strength, not weakness. Every person in recovery has been exactly where you are. Reach out.
Safe Space Visualization: Your Mental Refuge
What It Is: A guided imagery practice that creates a calm, safe mental space you can retreat to when external reality feels overwhelming. Your nervous system can't tell the difference between real and vividly imagined safety.
When to Use It: Panic attacks, PTSD triggers, overwhelming environments, before sleep, anytime you need to feel safe and calm.
How to Create Your Safe Space:
1. Get Comfortable (2 minutes)
  • Sit or lie down somewhere quiet
  • Close your eyes or soften your gaze
  • Take 3 deep breaths
2. Build Your Space (5-10 minutes)
  • Imagine a place where you feel completely safe (real or imaginary)
  • This could be: a beach, forest, cozy room, childhood place, fantasy location
  • Make it as detailed as possible:
  • What do you see? Colors, lighting, objects?
  • What do you hear? Birds, waves, silence, music?
  • What do you smell? Ocean, pine, fresh bread, rain?
  • What do you feel? Sun on your face, soft grass, warm blanket?
  • What's the temperature? Perfect and comfortable?
3. Add Protective Elements
  • Imagine boundaries around this space (walls, force field, circle of light)
  • Know that nothing harmful can enter
  • You can invite safe people or beings here if you want
  • Or keep it just for you
4. Anchor It
  • Choose a word, phrase, or image that represents this space
  • Touch your thumb and forefinger together as you visualize it
  • This becomes your "anchor" - you can use this gesture and word anytime to quickly access this feeling
5. Practice Regularly
  • Visit this space daily, even when you're not in crisis
  • The more you practice, the more accessible it becomes
  • Add details and make it more vivid over time

Quick Version (30 seconds):
  • Close your eyes
  • Use your anchor (gesture + word)
  • Take 3 deep breaths while visualizing your safe space
  • Feel the calm wash over you
Panic Attack Protocol: Ride the Wave
What It Is: A structured approach to managing panic attacks by understanding what's happening and having a clear plan. Panic attacks feel life-threatening but are not dangerous - your body is having a false alarm.
When to Use It: Racing heart, can't breathe, chest tightness, feeling like you're dying or losing control, intense fear with no clear cause.
What's Actually Happening:
Your nervous system activated fight-or-flight when there's no real danger. Your body flooded with adrenaline. This will pass. You're not dying. You're not going crazy. This is temporary.
Step-by-Step Protocol:
1. Name It (30 seconds)
  • Say out loud or in your head: "This is a panic attack. I've had these before. I will be okay."
  • Remind yourself: "This will peak in about 10 minutes and then pass"
  • Your brain needs to hear the truth
2. Breathe Differently (5 minutes)
  • Your breathing is too fast and shallow - that's making it worse
  • Breathe in through your nose for 4 counts
  • Hold for 4 counts
  • Breathe out through your mouth for 6-8 counts
  • Put one hand on your chest, one on your belly - make sure your belly rises
  • Keep doing this - it will feel wrong at first, then you'll notice it helping
3. Ground Yourself (5 minutes)
  • Use the 5-4-3-2-1 technique (see Grounding section above)
  • Focus intensely on physical sensations
  • Press your feet into the floor
  • This interrupts the panic loop
4. Move (if possible)
  • Walk slowly
  • Stretch your arms overhead
  • Gentle movement helps metabolize the adrenaline
  • Don't fight the sensations - let them move through you
5. Wait It Out
  • Find a safe place to sit or lie down
  • The peak will pass in 10-15 minutes
  • You don't have to do anything except breathe and wait
  • Panic attacks cannot hurt you
After It Passes:
  • Be gentle with yourself - panic attacks are exhausting
  • Drink water
  • Rest if possible
  • Journal about what triggered it (if you can identify it)
  • Reach out to support
  • Don't be ashamed - panic attacks are a physiological response, not a personal failure
Prevention:
  • Practice the breathing technique daily when you're calm
  • Identify your triggers
  • Address chronic stress and anxiety with ongoing support
  • Get enough sleep, eat regularly, limit caffeine
Self-Soothing Kit: Your Sensory Rescue
What It Is: A physical collection of items that engage your five senses and provide comfort during distress. Think of it as a "first aid kit" for emotional emergencies.
When to Use It: Emotional distress, after a trigger, when you need comfort, during cravings, when you're alone and struggling.
Build Your Kit:
Gather items that engage each sense. Keep them in a box, bag, or basket that's easily accessible.
TOUCH
  • Soft blanket or stuffed animal
  • Stress ball or putty
  • Smooth stone
  • Ice pack
  • Heating pad
  • Fidget toy
  • Soft fabric or clothing
SMELL
  • Essential oils (lavender for calm, peppermint for energy)
  • Scented candle
  • Perfume/cologne that makes you feel good
  • Coffee beans
  • Fresh flowers or herbs
TASTE
  • Hard candy or mints
  • Herbal tea bags
  • Dark chocolate
  • Gum
  • Lemon slices (intense taste shifts your state)
SIGHT
  • Photos of loved ones or safe places
  • Calming artwork or images
  • Inspirational quotes
  • Vision board
  • Coloring book and colored pencils
  • Glitter jar (shake it and watch it settle)
SOUND
  • Calming playlist
  • Nature sounds
  • Favorite podcast
  • Recovery talks or meditations
  • White noise machine
BONUS ITEMS
  • Journal and pen
  • List of emergency contacts
  • Your values statement or recovery goals
  • Grounding techniques written out
  • Affirmation cards
How to Use Your Kit:
  1. When distress hits, go to your kit
  1. Choose one item from each sense category
  1. Engage with each one fully for 2-3 minutes
  1. Notice how your nervous system begins to settle
  1. Stay with the soothing until you feel more regulated

Make It Personal: Your kit should reflect what actually soothes YOU. Don't include things because they "should" work - include what genuinely brings you comfort.
Warning Signs & Early Intervention
What It Is: Learning to recognize the early warning signs that you're headed toward crisis or relapse BEFORE it becomes an emergency. Early intervention is exponentially easier than crisis management.
When to Use It: As a daily/weekly check-in practice, when something feels "off," when loved ones express concern, as part of your ongoing recovery maintenance.
Common Warning Signs:
Behavioral Changes:
  • Isolating from support network
  • Skipping meetings, therapy, or treatment activities
  • Changes in sleep patterns (too much or too little)
  • Neglecting hygiene or self-care
  • Returning to old hangouts or people
  • Engaging in other addictive behaviors
Emotional/Mental Changes:
  • Increased irritability or mood swings
  • Romanticizing past substance use
  • "Stinking thinking" - negative, distorted thoughts
  • Feeling hopeless or "what's the point?"
  • Decreased interest in things you usually enjoy
  • Increased anxiety or depression
Physical Changes:
  • Changes in appetite
  • Fatigue or low energy
  • Physical tension, headaches, body aches
  • Restlessness or inability to sit still
Relational Changes:
  • Increased conflict with loved ones
  • Dishonesty or keeping secrets
  • Pulling away from people who support recovery
  • Spending more time with people who don't support recovery
Early Intervention Actions:
When You Notice Warning Signs:
1
Acknowledge It Honestly
  • Don't minimize or rationalize
  • Say it out loud: "I'm noticing warning signs"
  • Write down specifically what you're noticing
2
Reach Out Immediately
  • Call your sponsor, therapist, or accountability partner
  • Tell someone you trust what's happening
  • Ask for increased support and accountability
3
Increase Structure
  • Add more meetings or support groups
  • Schedule daily check-ins with someone
  • Return to basics: HALT check-ins, meditation, journaling
  • Reduce unstructured time
4
Identify the Root Cause
  • What changed recently?
  • What am I avoiding feeling?
  • What need isn't being met?
  • What boundary do I need to set?
5
Make a Specific Plan
  • "For the next week, I will..."
  • Include concrete, measurable actions
  • Share the plan with your support system
  • Check in daily on your progress
Weekly Check-In Questions:
Ask yourself these every week:
  • How many meetings/support activities did I attend?
  • Am I being honest with myself and others?
  • What's my HALT status? Am I addressing my basic needs?
  • Have I isolated or pulled away this week?
  • What's one thing that felt hard this week? Did I ask for help?
  • On a scale of 1-10, how solid does my recovery feel right now?
  • What's one thing I need to do differently this coming week?
Remember: Catching warning signs early is a SKILL you can develop. The more you practice awareness, the earlier you'll notice when something's off. Trust your gut - if something feels wrong, it probably is. Early intervention saves lives.