After-discard recovery toolkit
Two things help most in the first weeks after a discard: something to do with your body when the panic arrives, and a decision about contact you made calmly rather than at 1am. This page holds both. Everything stays on your device.
Grounding exercises
Four short exercises with a timer built in. Pick by what's happening in your body right now, not by which one sounds most impressive.
Box breathing
80 seconds
Best for: A racing heart, or the minute before you'd normally reply
Four equal counts. If four feels long, shorten each side — the evenness matters more than the length.
Press start when you're ready. Nothing leaves your device.
80s5-4-3-2-1 senses
100 seconds
Best for: Spiralling thoughts, replaying conversations, 3am wakeups
Name things out loud if you can. The point isn't to feel calm — it's to put your attention somewhere real.
Press start when you're ready. Nothing leaves your device.
100sUrge surfing
90 seconds
Best for: The pull to text, check their profile, or explain yourself one more time
You're not trying to stop the urge. You're watching it rise and fall without acting on it — which is how it eventually gets smaller.
Press start when you're ready. Nothing leaves your device.
90sOrienting to safety
75 seconds
Best for: Feeling frozen, numb, or far away from yourself
Slow head turns tell your nervous system the room is not a threat. Go slower than feels natural.
Press start when you're ready. Nothing leaves your device.
75s
Urge log
Every urge you ride out is evidence that it passes. Log it in five seconds — the record stays on this device.
No-contact decision support
Seven questions about your actual situation. The result is a contact posture with the reasoning shown, so you can disagree with it where it's wrong. Answers stay on this device.
0 of 7 answered