Coping skills and practical guides for everyday recovery.
Short, practical guides on the skills and techniques used inside My Recovery Support — grounding, HALT, urge surfing, and more. Written from the same thinking behind the app, for anyone to use.
The 5-4-3-2-1 grounding technique
A simple five-sense exercise to interrupt a spiral and bring your attention back to the present moment.
Read the guideHALT: checking in on Hunger, Anger, Loneliness, Tiredness
A quick self-check used in recovery to catch the ordinary conditions that make urges and hard moments more likely.
Read the guideUrge surfing: riding out a craving instead of acting on it
A relapse-prevention technique for noticing an urge, staying with it, and letting it pass without needing to obey it.
Read the guideWriting a personal safety plan
A simple, written plan for warning signs, coping steps, people to call, and how to remove access to means — made before a crisis, not during one.
Read the guideBuilding a daily check-in routine
A short morning and evening habit for naming how you actually are, so patterns are visible before they become a crisis.
Read the guideJournaling prompts for early recovery
Simple prompts for days when a blank page feels like too much, built around noticing rather than performing insight.
Read the guideWhat sponsors and mentors actually do, and how to find one
What the roles mean, how they differ, and practical ways to find someone without it feeling like a cold approach.
Read the guideUnderstanding Your Recovery Insights
How to read patterns in check-ins, journal entries, and urge logs as useful information—not a scorecard for recovery.
Read the guideHow Recovery Blocks Can Help You Reset
A short, hands-on way to give restless energy, focus, and reset practice somewhere useful to go.
Read the guideTracking mood, urges, and sleep without judgment
How a few honest check-ins can reveal patterns and support better decisions without becoming a scorecard for recovery.
Read the guideSTOP Skill: pause and proceed mindfully
A practical DBT skill for pausing, stepping back, observing what is happening, and choosing your next action with more intention.
Read the guideACCEPTS Skill: safe distraction for hard moments
A distress-tolerance skill for creating space through activities, contribution, emotions, thoughts, and the senses.
Read the guideTIPP Skill: a fast body reset
A DBT distress-tolerance skill that uses temperature, intense movement, paced breathing, and muscle release to help calm a body alarm.
Read the guidePLEASE Skill: care for your body and routines
A practical emotion-regulation skill for reducing vulnerability by caring for physical health, rest, routines, and recovery needs.
Read the guideThe 4 A's of Gratitude
A simple way to notice what is still good, steady, honest, and worth protecting today.
Read the guideWhat To Do During Cravings
A simple plan for getting through an urge without letting it run the whole moment.
Read the guideRecovery Compass: Daily Motivation
A daily reset for remembering why recovery matters and what next step fits today.
Read the guideWhat Happens After Relapse
A steady next-step guide for telling the truth, getting support, and coming back after a setback.
Read the guideBuilding a Support System
How to find safe people, stay connected, and let support make recovery less lonely.
Read the guideTransitioning From Treatment to Everyday Life
A practical plan for carrying recovery into routines, relationships, appointments, and ordinary stress after treatment.
Read the guidePracticing recovery skills privately, without provider surveillance
How alumni can use urge surfing, grounding, and check-ins on their own terms, with a private, non-clinical tool that keeps their entries their own.
Read the guideThese guides share general recovery information and are not medical advice. If you are in immediate danger, contact local emergency services or call or text 988 (Suicide & Crisis Lifeline).