Supportive guide
What to do when an urge hits
You do not have to handle the whole habit at once. Let us focus on the next few minutes together.
Pause with us.
An urge can make a decision feel urgent. Give yourself one breath before choosing what to do.
You do not need to feel perfectly settled. You only need a little space for your next choice.
Change one small thing.
Put the trigger out of reach, step into another room, drink water, or take a short walk if that feels possible.
A small change can interrupt the usual pattern and make the next action easier to choose.
- Move to a different place.
- Put the trigger out of immediate reach.
- Notice three things you can see, two you can feel, and one you can hear.
Give the decision a few minutes.
Choose a short pause before deciding. Wait Out includes a ten-minute option, and you can leave it early or try something else at any time.
The pause does not promise that the urge will disappear. It gives you more room to choose.
Ask for more support when you need it.
Try another action, contact someone you trust, or open professional support resources.
If you or someone else is in immediate danger, contact your local emergency services. Wait Out is not emergency or medical care.