Urge Help
This urge can change.
You don't have to act on it right now. Try one of these, no account needed.
A moment to breathe
4 in · 7 hold · 8 out
Ready when you are
4·7·8
Follow the circle at your own pace. You can pause or stop at any time.
Round 1 of 4
The exercise pauses when you leave this screen.
5-4-3-2-1 grounding
- Name 5 things you can see.
- 4 things you can feel.
- 3 things you can hear.
- 2 things you can smell.
- 1 thing you can taste.
Change what you're doing
- Move to a different room or step outside.
- Hold a cold glass of water and take ten slow sips.
- Put your phone down for a few minutes, out of reach.
- Message someone you trust.
Talk to someone
If you may hurt yourself or someone else, or feel in immediate danger, call your local emergency number now. You can also contact a local gambling support or crisis helpline.
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