In‑the‑Moment Relapse Support

Right now

What is the struggle?

Urge strength

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Tip: Add to home screen for one‑tap access.

Ready

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Immediate sequence

Tools

Quick tools

Text/call ally

Pick a tool to begin.

Personalisation

Short line to anchor purpose and conviction.

Use sms:+44... or tel:+44... for one‑tap contact.

A safe page to open during content cravings.

Eating delay minutes (default 10).

4‑7‑8 breath

Guided breathing

Place tongue on the roof of the mouth behind the front teeth; inhale 4, hold 7, exhale 8, repeat 3 cycles [Healthline guidance] [web:55].

Cycle 0/3

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Ready

Urge surfing

Ride the wave

- Notice the craving; name it clearly; observe sensations in the body [urge surfing guidance] [web:51].
- Prepare to ride it; breathe and make space for the wave to rise and fall [urge surfing guidance] [web:51].
- Observe as it builds, peaks, and eases; urges typically subside if not fed [clinical handout] [web:52].

02:00

Urge now

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