Stay Sober SOS
You are here. Start with the kind of support you need.
You are here. Start with the kind of support you need.
Stay Sober SOS offers peer-support tools during a difficult moment. It does not replace professional medical or clinical care.
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.
Keep watching it move. The urge can change even when it feels stuck. Give yourself a few more minutes.
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?
Move one piece at a time. There is no score and nothing to get right.
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. Stop if the pace feels uncomfortable and return to your own breathing.
Ready when you are
4s in · 6s out. No hold. Just a slow, steady rhythm.
Move from the start point to the finish point. Keep your finger on the path. Use touch or arrow keys. There is no score and no rush.
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. Give your attention something neutral to follow while the thought loses some intensity.
Count backward by 7s.
One small problem gives your attention somewhere else to go. There is only one step to solve 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 would happen next, step by step: right now, in an hour, and tomorrow morning.
Step 1 of 4
If you used right now, what would happen next? Walk through it 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
Breathe in comfortably, then breathe out a little more slowly. Use your own pace.
30
Get an ice cube or splash cool water on your face if that feels safe. Hold the cold sensation for up to 15 seconds. It may help interrupt the intensity. Stop if it feels uncomfortable.
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, toothpaste, or a sip of water. If nothing is nearby, notice the inside of your mouth.
You have brought your attention back to the room. That is enough for now.
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 mark the contact you want to use first when you choose to call or text your person.
Save Your Emergency Contacts
Copy a phone-only backup code below and paste it into your phone's Notes app. Contact names stay on this device and are never included in the code. Treat the code as private recovery information.
Something broken, confusing, or missing? I read every message myself.
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