YOU DON’T HAVE TO DO THIS ALONE
Just this moment.
An urge does not have to decide your next step. Pick one thing that feels manageable.
A little space between urge and action
1
Pause where you feel safe
If possible, move away from the situation or put some distance between you and cannabis.
2
Choose something simple
Try water, a familiar song, a puzzle, or noticing a few things around you. Breathing exercises are optional.
3
Reach for connection
Message someone you trust, or contact a support service. You do not have to wait until things feel worse.
A two-minute pause, if you’d like
No breathing pattern to follow. Sit comfortably, look around, or choose another activity.
2:00
Used again? You can continue.
Your learning and awards are still yours. Consider what would help for the next few hours. You can record a check-in, continue this attempt, or start another in Settings.
A gentle check-in