Urge Management

I thought I would share this because we learnt this skill in DBT and I have found it incredibly helpful. It is all about delaying an urge when it strikes. Urges such as self harm, binging, purging, using alcohol or drugs and so on.

  1. Rate the intensity of the urges from 0-10 (0 being no urge and 10 being intense urges)
  2. Set a timer for 15 minutes.
  3. In the meantime use mindful distractions so that you move your attention from the urge to something else. Choose a pleasant activity that is opposite to the intention of the urge. For example. watch something funny. And/or write out the pros and cons of engaging in the urge. When writing pros and cons it can be helpful to then highlight which are long term and which are short term, often engaging in the behaviour is helpful in the short term but not in the long term.
  4. Check your urge intensity after 15 minutes, if they are the same or higher then repeat. If they are lower then carry on with your day.
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