Addiction, Urges & Compulsions
Process for 15 minute work-through
The urge is hitting right now
15 minute guided tool
No speech. No fake calm. Work with urge is hitting now through one grounded move.
Tool fit
Process fits urge is hitting now because the moment needs somewhere honest to go. Use a steady unload, then choose: contact one safe person, remove access, or start a ten-minute replacement action.
IF
IF urge is hitting now is happening right now and the trap is negotiating with the craving while it is loudest
THEN
- Start with urge is hitting now, not the whole backstory.
- change location, add friction, and delay the first step toward the old pattern
- Do this clean move before deciding what the whole situation means: contact one safe person, remove access, or start a ten-minute replacement action.
- Stay with urge is hitting now long enough to notice what shifted after the first move.
- Choose one next action that matches the clean move: contact one safe person, remove access, or start a ten-minute replacement action.
- Pick one sensory reset: cool water on hands, focus on one object, step into different light, or change rooms.
- 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 steady process gives urge is hitting now somewhere to go without turning it into letting one urge become a full return to the pattern.