The full guidance
Optional AI-generated voice narration reads these prompts. Voice and ambient sound can be switched off separately. Eyes can remain open; no breathing rhythm is required.
0:00–1:00 Begin with your care plan
Before listening, follow your existing care plan. If you may be dependent on alcohol, do not suddenly stop or reduce drinking without medical advice. Seek urgent medical help for withdrawal symptoms. Severe shaking, confusion, hallucinations or a seizure need emergency help now; do not wait for this recording.
Welcome to before the gathering. This is preparation for a social occasion alongside your existing recovery plan. There is no party simulation or pressure to attend anything.
1:00–2:30 Notice where you are now
Find an ordinary detail in your own room, such as the edge of a door or the fabric of a chair. You do not need to imagine a crowd.
Your breathing can continue as it is. These minutes are for planning words and arrangements, not assessing health symptoms or replacing clinical advice.
Keep the guidance you have agreed with your care team in view. If that plan suggests a different action from this reflection, follow your care team.
2:30–4:30 Choose what matters for the occasion
Consider what would make the occasion workable within your plan. You do not need to impress anyone with how easy you find it.
You may want to see one person, stay for a particular part, or decide that another way of connecting fits better. None of those choices needs a performance.
You are allowed to keep personal details private. Planning a short response does not mean you owe every person a full account of your recovery.
4:30–7:00 Prepare words and arrangements
If it fits your established plan, prepare a brief response to an offer. You might say that you have already decided what you are having and do not want another offer.
Choose a support contact and ask what help they can offer before the occasion. A clear arrangement can be more useful than hoping someone will notice what you need.
Plan a way home that does not depend on driving after drinking. Consider transport and practical arrangements in advance, using the advice in your care plan.
You can also decide how to leave or change the plan if the occasion becomes difficult. This is preparation for your circumstances, not a challenge to remain at a gathering.
7:00–8:30 Keep a simple plan
Choose one useful arrangement: a response, a support contact, or transport. You can make the arrangement outside this recording without having to finish listening first.
A plan can be short enough to remember. It does not need to anticipate every comment or promise that nobody will put pressure on you.
The room on the screen stays quiet. Use the remaining space to consider whether any part of your plan needs a conversation with your care team.
Optional next step: Prepare a response · Agree support · Arrange transport. No choice is required.
8:30–10:00 Return to your own decision
Notice the place where you are now. You can attend, adjust or decline an occasion according to your situation and the care you have arranged.
If you are unwell, symptoms are changing, or you are unsure about medical safety, seek appropriate advice. A social plan does not replace medical care.
Take the useful arrangements with you. Your support remains available beyond these minutes, and you do not need to prove anything by managing a difficult occasion alone.
Your privacy
No advertising, third-party analytics or public reviews run here. Choices and notes stay in this tab; only a download you request saves them to your device. Closing or refreshing clears them. Ordinary server access logs may record page requests. The voice is prerecorded; your responses are never sent to the voice API.
Is this professional treatment?
No. This is original reflective support, not diagnosis, therapy, detoxification or a treatment programme. Use qualified professional support for concerns that affect your health or everyday life.
What will I see and hear?
A quiet room with a coat on a hook, a chair and a lit doorway. No drinks, bottles, party noise or simulated social pressure. Optional AI-generated female narration reads the on-screen prompts over gentle ambient sound.
Do I have to finish or complete an exercise?
No. Interactions are optional. There is no exposure exercise, score or streak. You can stop at any point to contact support. Finishing does not measure recovery or readiness.
Has this been clinically reviewed?
No. These original wellbeing scripts have not been clinically reviewed or tested as a treatment. We link to established support resources so you can explore professional help.
By Velvet Omen · Original wellbeing guidance, written with AI assistance. Sources consulted: the guidance linked above. Not clinically reviewed.
Updated