What To Do When an Urge Appears (That Actually Works)

When an urge appears, the instinct is to fight it directly. Surprisingly, fighting often makes it stronger.

Psychologists call this the rebound effect.

Instead, recovery strategies focus on changing timing.

Step 1 — Delay

Tell yourself: “Later, not now.”

You are not forbidding the action—only postponing it.

Many urges weaken after a short wait.

Step 2 — Breathe

Slow breathing reduces urgency signals in the brain.

A few calm breaths can reduce the intensity of the moment.

Step 3 — Change Environment

Stand up, move rooms, or switch activity.

Urges are strongly tied to context.

Step 4 — Remember Your Earlier Decision

During calm moments, decisions are clearer. Reminding yourself of that earlier intention helps realign actions.

Tools that show supportive reminders can assist with this step.