Move for 5 minutes
Lift your heart rate a little and leave your phone behind. Movement can take the edge off anger, boredom and stress.
5:00
How to do it
- Walk, stretch, climb the stairs, anything that lifts your heart rate a little.
- Leave your phone where it is.
- Notice what the urge is doing now.
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
- Meet a body need first
- Play a song that steadies you
If you're not safe right now, call 999 or Samaritans on 116 123.