Stay Sober SOS
You're here. That's the hard part done.
You're here. That's the hard part done.
Stay Sober SOS is a peer-support crisis interrupter and does not replace professional medical or clinical treatment.
This will open your phone's dialer.
Every line here is free and confidential. You don't have to be in crisis to call one.
Stay Sober Coffee is a coffee roastery, not a treatment provider. We're not affiliated with any organization above. In immediate danger, call 911.
Pick the one that fits. We'll remind you of it if things get hard later.
Let the dot ride the wave all the way to the end.
Watching it keep moving is proof this is already passing — not stuck, just temporary.
Rising
Tap the wave for another reminder
This urge is a wave. It will rise, peak, and fall — you don't have to do anything but stay on the board.
How intense does this feel right now?
Just something for your hands to do — no score, no pressure.
Nice reset.
No score to chase here — just a break for your brain.
A low, steady drone to calm a racing nervous system.
A slower pace for your breathing.
About 6 breaths a minute, with a longer exhale than inhale — the pace research links to calming your nervous system fastest.
Ready when you are
4s in · 6s out. No hold — just a slow, steady rhythm.
Trace a way through — there's no wrong path, just something for your eyes and hand to follow.
You found your way through.
Nothing to win here — just a few minutes for your mind to settle.
Follow the dot with your eyes.
A steady side-to-side rhythm, with alternating soft tones if you want them — the same left-right pattern therapists use to ease the intensity of a distressing thought.
Count backward by 7s.
Simple arithmetic uses the same part of your brain a spiral of thoughts does — there's only room for one at a time.
100 − 7 = ?
Something for your hands.
No pattern to follow, nothing to finish — pop a few, or pop them all.
Move your body for about 60 seconds.
Jumping jacks, a lap around the room, anything physical — changing your body's state helps interrupt the urge, not just your thoughts.
Ready when you are
Tap start, then move however feels right for you.
Tense, then let go.
Tightening and releasing a few muscle groups, one at a time, gives your body somewhere to put the tension instead of just holding it.
Ready when you are
Four muscle groups, about 90 seconds total.
Play It Through
Before you act, walk through what actually happens next — right now, in an hour, and tomorrow morning.
Step 1 of 4
If you gave in this exact moment, what actually happens next — step by step?
Step 2 of 4
How does your body feel? Your mind? What are you telling yourself about it?
Step 3 of 4
What do you wake up to? What conversation, task, or feeling is already waiting for you?
Step 4 of 4
Weigh all of that against what you actually want. Is it worth it?
That's more than most people do in this exact moment. You can come back to this anytime.
Ready when you are
4s in · 7s hold · 8s out. Exhaling longer than you inhale calms your body on purpose.
30
Get an ice cube or splash freezing water on your eyes and cheekbones right now. Hold for 15 seconds. This slows your heart rate on purpose — it's a real reflex, not a mind trick.
5
Look around. Really look at five things, one at a time.
4
Your feet on the floor, the chair, your clothes, the air on your skin.
3
Traffic, a fan, your own breath — near or far, it all counts.
2
Coffee, soap, outside air — if nothing stands out, name two you know are nearby.
1
Gum, coffee, toothpaste — or just the inside of your own mouth right now.
You just walked your senses back into this exact room, right now. That's the whole exercise.
Set your date below to start tracking.
Up to 3 photos of people, pets, or goals. Shown softly behind the craving timer. Stored only on this device.
Tap the star to make a contact your one-tap support call on the home screen.
Save Your Emergency Contacts
Copy your backup code below and paste it into your phone's Notes app. If your browser cache ever clears, you can paste it back in here to instantly restore your numbers.
Something broken, confusing, or missing? I read every message myself.
Email Feedback Made by Stay Sober Coffee →Add Stay Sober SOS to your Home Screen so it's one tap away next time.
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