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Ride out an urge

For the next twenty minutes, when you want a drink, a hit, a bet, a smoke, a binge, or to do something you’ve promised yourself you won’t. Urges build, peak and ease off, like a wave. You don’t have to fight it or obey it. Start the timer, rate it every few minutes, and watch it change on the chart.

If it’s more than an urge

Someone may be overdosing (can’t wake up, slow or no breathing, blue lips): call 911. If you have naloxone (Narcan), give it. Stay with them.
Thoughts of hurting or killing yourself: call or text 988, or chat at 988lifeline.org. 988 also answers for a substance use crisis. En español, marca 2.
Want help to stop or cut down? The SAMHSA National Helpline is free, confidential and open 24/7, in English and Spanish: 1-800-662-4357.

Private by design. Nothing you tap or type here is sent anywhere. Your plan and your log stay in this browser on this device, and one button erases them. This page runs no analytics or tracking. How we handle privacy.

The short version

Notice it and name it. “I’m having an urge to drink. It’s about a 7.”
Wait before you decide. Set a timer for 20 minutes. You can decide after, not now.
Get curious about it. Where do you feel it in your body? Tight, hot, restless? Breathe into that spot.
Change where you are. Another room, outside, a walk, a shower. Call or text someone.
Rate it again. Most urges ease off if you don’t feed them. Each one you ride out makes the next easier.

With JavaScript on, this page gives you a timer, a chart of your wave, a private plan and a log.

Good to know

An urge is not an order

Urges feel like they will keep climbing until you give in. Usually they don’t: they rise, peak and fade, often within half an hour, especially if you don’t feed them. Riding one out, even once, is proof to yourself that you can.

A slip is information, not failure

If you act on an urge, you haven’t lost everything you’ve done. Look at what set it off and what might help next time, and start again from here. Shame tends to feed the next urge; curiosity doesn’t.

Stopping some things suddenly can be dangerous

If you drink heavily every day, or take benzodiazepines (like Xanax or Valium) or other sedatives most days, stopping all at once can cause seizures and can be life-threatening. Talk to a doctor or call the SAMHSA Helpline about a safe way to stop. This tool is for the urge, not for withdrawal.

Watch for H.A.L.T.

Urges hit harder when you are Hungry, Angry, Lonely or Tired. Sometimes the fastest help is a sandwich, a text to a friend or an early night. The timer will ask you about these.

“Urge surfing” is a technique from mindfulness-based relapse prevention, developed by researchers including the psychologist G. Alan Marlatt. We are not connected with it; this page is our own plain-language take, for any habit you want to change.

More help

Treatment and support near you: FindTreatment.gov is the federal government’s map of licensed treatment, filterable by payment, including free and sliding-scale care. Or call the SAMHSA National Helpline, 1-800-662-4357.
Quitting smoking or vaping: call 1-800-QUIT-NOW (1-800-784-8669) for free coaching from your state’s quitline.
Gambling: the National Council on Problem Gambling lists confidential help at ncpgambling.org.
Naloxone (Narcan) reverses opioid overdoses and is sold without a prescription in the US. If you or someone around you uses opioids, keep it nearby.
Worried about someone else’s drinking or using? When you’re worried about someone has words to try.
Too much all at once? Breathe and ground, check in with yourself, or make a safety plan. All our free tools and Get help now.

General ideas from people who care, not medical advice. This page can’t diagnose anything or replace a doctor, counselor or treatment program. If you have used something and feel very unwell, or someone can’t be woken, call 911.

This page, its prompts and its wording were written with AI (Claude) for Scarlet Beast (our AI policy). Scarlet Beast is an open door for neurodivergent people and people with records, and this is for anyone. Found a mistake? Email [email protected].