Struggling with Urges? Here’s How to Distract Yourself

Feeling overwhelmed by urges can be tough. You are not alone. Many people struggle with this. Here are some simple ways to distract yourself and manage those feelings.

Talk to Someone

• Reach out to a friend or family member.
• Share how you feel.
• A friendly chat can help clear your mind.

Start a New Activity

• Try a hobby you enjoy.
• Read a book or watch a movie.
• Get outside for a walk or run.
• Physical activity releases feel-good chemicals in your brain.

Focus on Your Goals

• Write down your short-term and long-term goals.
• Think about why you want to avoid certain behaviors.
• Reminding yourself of your goals can strengthen your resolve.

Practice Mindfulness

• Try deep breathing exercises.
• Focus on your breath for a few minutes.
• This can calm your mind and body.

Use Technology

• Download an app that supports your goals.
• Use apps that remind you of your progress.
• Join online communities for support.

Keep Busy

• Organize your space or clean your room.
• Find a project you have been putting off.
• Keeping busy can help take your mind off urges.

Reflect on Your Triggers

• Write down what triggers your urges.
• Understanding your triggers can help you avoid them.
• You can create a plan for when they strike.

Seek Professional Help

• If urges become too hard to manage, talk to a counselor.
• Professional support can provide new tools and strategies.

Remember, everyone struggles sometimes. It is okay to seek help and try new strategies. Focus on what works for you and take it one day at a time.