Signs you might notice
- Using more or longer than intended
- Strong urges/cravings; thinking about it a lot
- Difficulty cutting back despite consequences
- Impact on mood, sleep, work, or relationships
Practical steps for today
Urge surfing
Waves peak and pass. Breathe, ride it out for 10-20 minutes, then reassess.
Delay & distract
Set a 10-minute timer; do one tiny task (text a friend, step outside, shower).
Environment tweak
Make the unhelpful thing less available; keep supports/tools easy to reach.
Compassionate accountability
Check in with yourself or a buddy daily - no shame, just “what’s the next step?”
Build a support plan
List your triggers and your tools (people, places, actions). If a lapse happens, you can still succeed - focus on the next helpful choice, not perfection.