Ride out this urge
Urges usually build, peak and fade. Give this one 10 minutes before you decide anything.
10:00
Want a plan for next time? Try The Urge Redirect or The 3 A.M. Plan.
If you feel unsafe, call or text 988 now.
Common questions
- Do urges really pass?
- Yes. Most urges build, peak and fade within minutes if you don't act on them. Each one you ride out makes the next one a little weaker.
- What should I do while I wait?
- Breathe slowly, move your body, drink water, or text someone. Stay away from your phone's betting apps and your cards.
- What if the urge comes back?
- Start the timer again. Then open The Urge Redirect or The 3 A.M. Plan to make a plan for next time.
- I feel unsafe. What now?
- Call or text 988 right away. If there's immediate danger, call 911.