Facing a Craving, In the Moment

A field guide

A lookup for the moment an urge wants a new outlet, or wants gripping through — what to do, and when to call for help.

Which is it?

You quit one thing and reach for something else instead You're gripping through an urge with nothing to replace it This is about drinking or a prescribed medicine, and you want to stop

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When

You quit one thing and reach for something else instead

Name what you're reaching for, out loud.

Pause for one minute before you take it.

Ask: is this the same urge in a new coat?

Because

The urge behind a habit often looks for a new outlet once the old one closes; naming the switch is often enough to slow it down.

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When

You're gripping through an urge with nothing to replace it

Don't fight it head-on — fighting tends to feed it.

Move your body for two minutes: walk, stretch, cold water.

Call or text one person instead of gripping alone.

Because

Willpower alone tends to wear thin under stress or tiredness; a person, group, or support service can hold what one grip can't for long.

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When

This is about drinking or a prescribed medicine, and you want to stop

Don't stop suddenly on your own.

Call a doctor or a support service before you do.

Tell one person what you're about to try.

Because

Stopping alcohol or certain medicines on your own can be medically dangerous; a doctor or support service can make it safe, which willpower alone can't.

The grip loosens easier with someone else's hands.

If stopping alone doesn't feel safe, that's what a doctor or a support service is for — not something to white-knuckle through.

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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