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 Make room for appropriate help
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 return without shame. If you are unwell or unsure about your medical safety after drinking, contact medical help now. You do not need to reflect first.
1:00–2:30 Notice your present surroundings
If you are well enough to listen, notice the actual place around you. Keep your eyes open if that helps you stay oriented to the room.
You do not need to change your breathing or push through symptoms. This recording cannot tell whether you are medically safe, sober, or experiencing withdrawal.
Follow your care plan and seek advice if your situation has changed. Reaching a person who can help takes priority over anything said later in this session.
2:30–4:30 Describe without condemning yourself
Drinking again may bring difficult feelings. You can acknowledge what happened without turning it into a statement that you are undeserving of care.
You do not need to minimise consequences or punish yourself to take them seriously. A clear conversation with support can begin with what happened and what you need now.
This screen keeps no sobriety score or streak. You are not asked to restart an achievement counter or prove that you deserve another chance to seek help.
4:30–7:00 Reconnect with people who can help
Consider contacting your clinician, recovery service, or another appropriate support person. Tell them about the change so that advice can reflect your current situation.
A simple message can say that you have been drinking again and would like help with the next step. You can leave the recording to make that contact.
Do not use this pause to create your own detoxification plan or make sudden changes without medical advice if dependence may be involved. Ask for an assessment instead.
When you are ready and supported, it may be useful to discuss what made things harder and what could change. That discussion does not need to happen all at once.
7:00–8:30 Choose connection over punishment
Choose an appropriate contact or a question for your care team. The action can be practical and immediate, without a long explanation or a promise to be perfect.
If someone you would usually contact is unavailable, look for an appropriate service rather than taking the silence as a judgement about you.
Let the quiet belong to the next useful connection. You do not have to replay the whole event or make yourself feel worse to show that it matters.
Optional next step: Contact my care team · Ask for immediate support · Seek medical advice. No choice is required.
8:30–10:00 Return to care
Notice the room around you once more. If you need medical help, seek it now; the end of this recording is not a medical assessment or clearance.
Support can be revisited when circumstances change. You deserve a response that takes both your health and your experience seriously, without asking you to manage everything alone.
You can leave here with one contact to make. Keep care and appropriate advice at the centre of the next step, rather than self-punishment.
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?
Dawn light in a familiar room, with a chair, folded blanket and open curtains. No alcohol imagery, judgemental symbols or recovery scores. 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