This journal sheet was specifically designed for situations where cravings become noticeable and inner tension increases. The emergency kit helps you recognize warning signs early, better understand triggers, and consciously remind yourself of alternatives to substance use.

 You can record the thoughts, feelings, physical symptoms, and behaviors that arise when you experience cravings. The sheet also provides space to collect your most frequent triggers and to note specific skills that can help you in those moments.

 A key part of the emergency kit is consciously reflecting on why you want to stay clean . In acute moments, this very reminder can provide support and help you recognize the urge as temporary. Additionally, the sheet encourages you to note down a suitable reward for yourself after overcoming the urge, thus strengthening self-care and motivation.

 The emergency kit is suitable both for preparing for difficult situations and for use in acute moments. It supports you in remaining capable of acting and actively choosing your course of action.

 The journal page is designed in A5 format and can be easily integrated into your existing journal, diary or planner.