Addiction, Urges & Compulsions
Reframe for 5 minute reset
I Can't Stop Thinking About Using
5 minute guided tool
No speech. No fake calm. Work with thinking about using through one grounded move.
Tool fit
Reframe fits thinking about using because the meaning around it can become heavier than the moment. Use a short split: separate the relief promise from the after-cost.
IF
IF thinking about using is happening right now and the trap is negotiating with the craving while it is loudest
THEN
- Stop trying to solve the whole thing. For the next five minutes, your only job is to steady the moment you are in.
- Put one hand on something solid near you and name where you are.
- Take one clean action that lowers the immediate pressure: contact one safe person, remove access, or start a ten-minute replacement action.
- Do not chase the full meaning yet. Stabilize first.
- If this is increasing pressure instead of lowering it, stop here. Switch paths, step away from the tool, or use real-world support.
WHY
This works because urges peak, bargain, and fade when access is delayed and the same thought pattern is interrupted. A short reframe uses separate the relief promise from the after-cost so the trap does not become the instruction.