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Lighthouse · Recovery edition

Your life is still yours.

A practical collection of check-ins, reflection, planning, and reliable help links. Take what fits. Skip anything that does not.

For my brilliant young lady: I am proud of your courage and your mind. You never have to earn my love. I am with you. Love, Krissy.

01 · Notice

HALT check-in

Hungry, Angry, Lonely, Tired. Use these words as a quick way to notice a need or feeling. They are not a diagnosis or a rule. You decide whether anything needs attention.

02 · Make room

When a craving shows up

A craving can be powerful without deciding what happens next. Different people experience cravings differently; there is no required timeline or score to reach.

  1. Name the moment. What do you notice in your body, thoughts, or surroundings?
  2. Notice the number, if useful. Choose an intensity from 0–10. It is just a snapshot, not a grade.
  3. Consider your options. Would a trusted person, a familiar place, a recovery meeting, or a change of scene feel supportive?
  4. Check again later. See what has changed, if anything. You do not have to handle this alone.
Open the craving timer

03 · Prepare in your own words

An if–then plan

A plan can make a choice easier to remember in a familiar situation. It should sound like you, fit your real life, and include support you trust.

If I notice…

Then I might choose…

And I could reach out to…

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04 · Try words that sound like you

Language and future-self reflections

These optional exercises use ideas associated with neuro-linguistic programming (NLP), such as identity language and mental rehearsal. Research on NLP for health outcomes is limited. These are not established addiction treatments and do not replace qualified care. Keep only what feels useful.

Find your own sentence

Instead of repeating a sentence that feels imposed, write one that feels true and respectful of your choice today.

Imagine one small moment

If it feels comfortable, picture one ordinary moment later today that you would like to experience. What might be around you? What would you want to notice?

Borrow your own wisdom

Think of a time you handled something difficult. What did you do that you respect? You can name a strength without turning it into pressure.

05 · Make room for good

Notice what gives your day a little life

You do not have to force gratitude or pretend a hard thing is good. You can simply notice one detail, interest, person, sound, comfort, or possibility that you value.

  • Something that made you curious.
  • A song, show, book, or idea you want to revisit.
  • A person you feel like yourself around.
  • A skill you would enjoy learning, just because.
  • A small comfort that belongs to you.

06 · Safety and care

Some situations need real-time medical help

Alcohol withdrawal can be dangerous. If someone has recently stopped after heavy or prolonged drinking, a medical professional can help plan safe care. Seizures, hallucinations, severe confusion, breathing trouble, or inability to wake someone are emergencies: call 911.

Possible opioid overdose: call 911 right away. Give naloxone if available. If the person does not respond after 2–3 minutes, give another dose if available. Stay with them until emergency responders arrive. Rescue breathing should be done by someone trained.

If you are in immediate danger, call 911. In the United States, call or text 988 for suicide and crisis support.

07 · Read for yourself

Trusted sources