The Recovery DeskPractical addiction recovery tools and worksheets

Distract

Change location, shower, walk, clean one surface, play a game, or watch something absorbing.

Deep breathe

Inhale gently for 4, exhale for 6. Repeat ten times. Stop if you feel dizzy.

Discuss

Tell someone directly: “My craving is high and I need company or a check-in for the next 20 minutes.”

Numb or shut down: orient

Look around slowly. Name where you are, today’s date, and three signs that the present is different from the past.

Restless: discharge energy

Walk briskly, stretch, shake out your hands, or push firmly against a wall for 20 seconds.

Emotion check

Ask: What am I feeling? Where is it in my body? What does it need—comfort, protection, expression, connection, or rest?

Decide whether repair is safe

Repair may include an apology, replacing what was lost, changed behaviour, or respecting distance. Do not contact someone if doing so would be unsafe or violate a boundary.

Use compassionate accountability

“I take responsibility for ___. The value I want to live by is ___. One action I can take is ___.”

Share carefully

Shame grows in secrecy. Choose someone trustworthy who can listen without excusing harm or attacking your worth.

Create a small ritual

Light a candle, play a meaningful song, visit a place, write a letter you do not send, or carry a small reminder.

Plan for grief waves

Anniversaries, smells, songs, and places may intensify grief. Decide in advance who you can contact and where you can go.

Protect the basics

Water, food, medication as prescribed, sleep, and safe company matter. Lower expectations on heavy days.

Mental signs

Romanticizing use, bargaining, hiding thoughts, seeking people or places connected to use, or planning “just once.”

Protective moves

Tell someone early, remove access, attend support, change location, review consequences honestly, and return to basic routines.

If use happens

Prioritize immediate safety. Do not use alone; call emergency services for overdose signs. Seek medical help, reconnect with support, and review what happened without turning it into a verdict on your worth.

Professional

Doctor or nurse practitioner, therapist, addictions counsellor, withdrawal management, treatment program, or crisis service.

Peer and community

SMART Recovery, AA, NA, culturally specific support, faith community, recovery group, sponsor, Elder, or trusted peer.

2. Make a clear request

Ask specifically and briefly: “Please do not bring substances here.” A request gives the other person information and choice.

3. Choose your action

State what you will do: “If that happens, I will ask you to leave and call my support person.” Choose something realistic.

4. Follow through safely

Consistency makes a boundary understandable. You can repeat it without over-explaining, debating, threatening, or apologizing for having needs.

Boundary

“If you yell at me, I will end the conversation and we can try again later.” The action belongs to the speaker.

Attempt to control

“You are not allowed to feel angry or raise your voice.” This tries to dictate another person’s feelings or behaviour.

Flexible preference

“I would rather talk tomorrow morning.” Preferences can be negotiated; not every preference needs a consequence.

Create a landing routine

For the final hour, lower light and stimulation. Try the same three steps: wash up, prepare tomorrow, then use a quiet activity.

If sleep does not come

Stop battling the bed. Move to a safe, dim place and do something quiet until drowsiness returns. Keep clocks out of direct view.

Nighttime cravings

Plan water, food, a support contact, a different room, and a low-effort distraction before night. Move away from money, contacts, or access.

Use a clear time-out

Say: “I am getting too activated to talk safely. I’m taking 30 minutes and will check back at 7:00.” A time-out includes a return plan.

Lower the body first

Create distance, unclench hands, lengthen the exhale, drink water, walk, or push against a wall. Do not drive if you are too activated.

Repair specifically

Name what you did, its impact, and what will change. An apology is stronger when it is not followed by excuses or pressure for forgiveness.

Look at the full cost

Consider immediate and delayed effects on health, freedom, money, relationships, work, housing, self-respect, and future choices.

Use two rulers

Rate importance and confidence from 0–10. Then ask, “Why is it not lower?” Your answer often reveals existing reasons and strengths.

Run a small experiment

Try one meeting, one honest call, one substance-free evening, or one appointment. An experiment gathers information without demanding certainty.

Ask concretely

Instead of “support me,” try: “Please do not offer me alcohol,” “Can you call tonight?” or “Would you drive me to the appointment?”

Let actions rebuild trust

Trust usually grows through repeated honesty, kept agreements, respectful boundaries, and repair—not one perfect conversation.

Do not confuse repair with access

You can take responsibility without accepting abuse, surveillance, humiliation, financial control, or unwanted contact.

Recover strengths

Survival may have required persistence, awareness, humour, adaptability, courage, or resourcefulness. Consider where those strengths can serve you now.

Rebuild pleasure slowly

Interest and enjoyment may return gradually. Schedule small contact with music, nature, games, cooking, learning, creativity, movement, or community.

Choose a direction

Values are directions, not achievements. Ask what honesty, family, health, culture, contribution, or freedom would look like today.

Match the state

For panic or fight-flight, use slower movement and longer exhales. For numbness or shutdown, try standing, temperature, rhythm, or naming bright colours.

Give yourself choices

Touch-based, breath-based, or body-focused exercises can be activating. Choose external sounds, objects, movement, distance, or safe company instead.

Get help with lost time or danger

Seek professional support if dissociation is frequent, you lose significant time, cannot function safely, or have urges to harm yourself or others.

Medication and health

Confirm prescriptions, pharmacy hours, doses as directed, follow-up appointments, wound or withdrawal care, and what symptoms need urgent attention.

Protect the first 24 hours

Plan the trip, meal, phone charge, safe company, money, naloxone, evening activity, and bedtime. Avoid unnecessary high-risk stops.

Schedule connection

Place at least one support contact on day one, one appointment or group within 72 hours, and another check-in before the week ends.

Daily anchors

Wake time, medications as prescribed, meals, movement, one recovery action, one useful task, and a wind-down routine.

Money and access

Decide how cash, banking, contacts, transportation, and substance access will be handled during vulnerable periods.

If a lapse happens

Prioritize overdose safety, contact support quickly, seek medical help when needed, and revise the plan. Do not turn one event into permission to disappear.

If housing falls through

Call 311 for shelter placement, 211 for navigation, or the relevant program contact. Go somewhere public and safe while making calls.

Carry naloxone

Keep more than one dose when possible, check expiry dates, and make sure people nearby know where it is and how to use it.

Avoid unpredictable mixing

Combining opioids with alcohol, benzodiazepines, or other sedatives greatly increases overdose risk. Unregulated supply can contain unexpected substances.

Respond to overdose

Call 911, give naloxone, support breathing as trained, place the person in the recovery position if breathing, and stay until help arrives. More than one dose may be needed.

Angry or restless

• Take a time-out with a clear return time.
• Walk briskly, stretch, shake out your hands, or push against a wall.
• Write the uncensored version privately; send nothing yet.
• Cool your face or hold a cold drink.
• Ask what boundary, fear, hurt, or need sits underneath.

Numb or disconnected

• Say your name, location, date, and current age aloud.
• Stand up, change rooms, or step into daylight.
• Use rhythm: tap, hum, count, or walk to music.
• Hold a textured object and describe it in detail.
• Contact someone and ask them to stay present with you.

Craving or bargaining

• Delay any decision for 20 minutes.
• Change location and reduce access to money, contacts, or substances.
• Eat, hydrate, shower, rest, or check HALT needs.
• Review what usually happens after “just once.”
• Call someone before the craving becomes a plan.

Lonely, ashamed, or grieving

• Send a low-pressure message: “Can you check in?”
• Sit in a library, café, meeting, park, or shared space.
• Write as you would to someone you care about.
• Use music, ritual, art, prayer, culture, or nature.
• Choose safe connection without forcing disclosure.

Overwhelmed or unmotivated

• Make the task small enough to begin in two minutes.
• Choose one body need, one practical task, and one connection.
• Use a timer for five minutes, then reassess.
• Move one item, make one call, or open one form.
• Count completion—not intensity or perfection.

Regulate

Breathing, sensory grounding, movement, temperature, rest, food, water, and reducing stimulation.

Solve

Make the call, ask for medication guidance, arrange transportation, remove access, prepare food, or change the environment.

Connect

Talk with a peer, counsellor, sponsor, Elder, friend, crisis line, meeting, or safe community space.

Express and process

Journal, draw, pray, make music, speak aloud, create a ritual, or discuss the experience when you have enough stability.