Emergency Toolkit
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Breathing Exercise
Breathe with me
Tap to start
The Serenity Prayer
God, grant me the serenity
to accept the things I cannot change,
courage to change the things I can,
and wisdom to know the difference.
Play the Tape Forward
Before you pick up, think through what happens next:
What happens after the first drink?
What happens the next morning?
How will you feel about yourself?
Who will be affected?
What will you lose?
Now think about tomorrow morning sober.
You wake up clear. You kept your promise to yourself. You are still free.
5-4-3-2-1 Grounding
Come back to the present moment
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Get Help Now
📞
AA Helpline
1-866-CALL-AA (1-866-292-5234)
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988 Suicide & Crisis Lifeline
Call 988 — free, confidential, 24/7
💬
Crisis Text Line
Text HELLO to 741741
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