An urge is information about what is happening now. You can plan a response before the next difficult moment. Choose actions that fit your environment and abilities. The aim is to create options and support, even if the urge remains uncomfortable.
Notice and create space
Name an early cue, such as a familiar route, a message, loneliness, pain, or payday. If you can do so safely, move away from the cue and pause a decision. Choose a brief activity that occupies your attention: walk with someone, hold a familiar object, or begin a simple task.
Connect and reassess
Choose a person or service you can actually reach. Prepare a direct request: I am having an urge and need company while I decide my next step. If the first plan fails, use a second contact or a safer location. Do not wait for an urge to become an emergency before seeking help.
Reflection prompts
Use these questions in conversation, on paper, or in the downloaded PDF. You may adapt or skip a prompt.
- An early cue I can notice is
- For the next few minutes, I can move to or do
- My first support and the exact request I can make are
- If that support is unavailable, my backup plan is