Meet a body need first
Hunger, tiredness and pain can all make urges louder. Check the basics before you judge the urge.
How to do it
- Check the basics: when did you last eat, drink water, or sleep properly?
- Have a glass of water and something to eat, even something small.
- If you're in pain, deal with that the way you normally safely would.
- If you're exhausted, lie down or rest for 10 minutes without your phone.
- Then notice what the urge is doing.
Get the right tool at the right moment
In THE Habit Breaking App, Urge Rescue asks how you feel and suggests the tool that fits, then checks how it went so it learns what works for you.
Other tools
- Slow your breathing
- Surf the urge
- Delay for 15 minutes
- 5-4-3-2-1 grounding
- Change where you are
- Reach out to someone
- Reality Check
- Move for 5 minutes
- Play a song that steadies you
If you're not safe right now, call 999 or Samaritans on 116 123.