Urges Right Now
If danger feels high: /crisis-help-now
When an urge hits, your body can feel hijacked. This page is short on purpose: you only need one next step.
Safety micro-step (30 seconds)
Pick the safest available move right now:
- Move toward a more supported / more public space
- Put distance between you and anything you could use to harm yourself
- Message/call someone to stay with you (in-person > phone > text)
Choose ONE urge skill (2–5 minutes)
Pick one—don't do them all.
A) If your body is in full alarm → TIP / TIPP
Fast body chemistry shift (temperature + paced breathing + muscle release).
B) If you feel "pulled" to act → Urge Surfing
Ride the wave for 2–5 minutes.
C) If your mind is bargaining → Pros & Cons
Write 4 boxes: Act on urge vs Don't act (short-term + long-term).
D) If you need a break from the pain → ACCEPTS / Distraction
Short-term distraction until intensity drops.
E) If you need comfort, not distraction → Self-Soothe
5 senses support.
A simple "delay contract"
Set a timer for 5 minutes and tell yourself:
"I can do anything after 5 minutes. For now, I surf the urge."
When the timer ends:
- If intensity dropped even a little → repeat once or go to Post-Crisis Debrief
- If intensity is still climbing → Crisis Help Now
If you're dissociating, shutting down, or overloaded
Go to: Neurodivergent Overload
(Body-based skills can feel unsafe during dissociation; start with external grounding.)