Know Your Triggers

For one or two weeks, jot down when urges show up. Note the time, place, what you were doing and how you felt. Many people find a useful memory aid in HALT: are you Hungry, Angry, Lonely or Tired? Patterns become clearer quickly.

Managing Urges in the Moment

Urge surfing (5 minutes)

1. Notice: Name it — “I’m having an urge.”
2. Locate: Where do you feel it in your body? Tightness, heat, restlessness?
3. Breathe: Slow breaths, breathing out longer than in (for example in for 4, out for 6).
4. Ride the wave: Watch the urge rise, peak and fall without acting on it.
5. Choose: Do one thing that fits your values — call a friend, take a walk, shower, make tea.

Other quick tools

• Delay 15 minutes before any decision.
• Change location — leave the room or go outside.
• Text a trusted person or support-group contact.
• Play the tape forward: picture how you’ll feel an hour after acting on the urge.

Change Your Environment

• Use content filters or blocking apps on your phone and computer.
• Keep devices out of the bedroom at night.
• Delete apps or contacts linked to the behavior.
• Plan structured activities for high-risk times, like late evenings or weekends alone.

Build Daily Wellbeing

Compulsive behavior often fills a gap left by stress, loneliness or low mood. Strengthening the basics lowers vulnerability:

• Sleep: A regular sleep schedule reduces impulsivity.
• Movement: Physical activity reduces stress and improves mood.
• Connection: Regular time with friends, family or a group.
• Meaning: Hobbies, goals and activities that reflect your values.
• Mindfulness: A few minutes a day can strengthen your ability to pause.

Relapse Prevention

Write a short plan and keep it where you can see it:

1. My top three warning signs are…
2. When I notice them, I will…
3. People I can contact: …
4. If I lapse, I will tell … and review what happened within 24 hours.

Recovery rarely follows a straight line. Treat a lapse as information about what support you need.

Letting Go of Shame

Shame tends to drive the cycle: feeling bad leads to seeking relief, which leads to more shame. Self-compassion — treating yourself as you would a good friend — is linked to better recovery. Taking responsibility and being kind to yourself can go together.