How to Deal With Urges
Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026
Quick answer: How to deal with urges: change your location, delay for 10 minutes, name the feeling underneath (often hunger, anger, loneliness or tiredness), move your body, and let the urge peak and pass without acting. Urges are temporary. Planning for your trigger times means you decide before the urge hits.
How to deal with urges: why urges feel so strong
Urges are learned responses to cues: time, place, mood, a sexual image. They can feel urgent but they pass. Mindfulness-based relapse prevention teaches people to observe cravings without acting, and reduces relapse in addiction treatment (Bowen et al., 2014).
In the moment: 5 quick moves
- Stand up and leave the room. 2. Start a 10-minute urge timer. 3. Cold water on your face or a shower. 4. 20 push-ups or a brisk walk. 5. Text a friend or your accountability partner.
Find the need underneath
Run a HALT check-in: are you hungry, angry, lonely or tired? Then deal with that: eat, vent, call someone, sleep.
Urge surfing
Notice where you feel the urge, rate it 0–10, breathe and watch it rise and fall like a wave. Full steps: urge surfing.
Before the next urge
Map your risky times with the trigger map and write if-then plans in your relapse prevention plan. Plans made in advance help follow-through (Gollwitzer, 1999).
Related: Urges and Relapse · Urge Surfing · Urge Timer · NoFap Relapse: What to Do Next
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Sources
- Bowen et al. (2014), Mindfulness-based relapse prevention RCT, JAMA Psychiatry: pubmed.ncbi.nlm.nih.gov (accessed 24 October 2026)
- Gollwitzer (1999), Implementation intentions, American Psychologist: doi.org (accessed 24 October 2026)
- Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)
FAQ
How long do urges last?
Often minutes. They usually peak and fade if you don't act.
What's the fastest way to stop an urge?
Change your location and delay for 10 minutes.
Why are urges worse at night?
Tiredness, being alone and phone access in bed.
Does exercise help with urges?
Many people find a short burst of exercise helps.
What if urges are constant?
Look at sleep, stress and triggers, and consider talking to a professional.