Play a song that steadies you
One song, nothing else. A four-minute reset for stress, loneliness, anger or shame.
4:00
How to do it
- Choose one song that calms or steadies you. Not one that winds you up.
- Listen to the whole thing, doing nothing else.
- Notice one thing that shifted.
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
- Meet a body need first
If you're not safe right now, call 999 or Samaritans on 116 123.