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Urge hitting hard right now?
Most urges peak and fade within minutes. Pick one tool and give it those few minutes. These are straight from the Banny app, and they work right here in your browser.
- 5 min
Ride it out
Rate the urge, then just watch it for five minutes. The wave follows your ratings, so you see it rise, peak and fall.
Start now - 2 min
Box breathing
Breathe along with the box: in for 4, hold for 4, out for 4, hold for 4. Seven rounds.
Start now - 3 min
5-4-3-2-1 grounding
Pull your attention out of your head and into the room: 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
Start now
How to ride out an urge
An urge is a feeling, not an instruction. It rises, peaks and fades, usually within minutes, whether or not you act on it. The tools above simply give you something to do while that happens.
- Name it. “This is an urge. It will pass.”
- Change state. Breathe, move, or use cold water for a few minutes.
- Change the scene. Leave the room and put the phone somewhere else.
- Notice the pattern. When do urges hit? Late at night, when stressed, when bored? That tells you where to put guardrails.
If you're working on death grip, riding out urges is a big part of the reset phase. The full plan is in our step-by-step guide.