Reminders:

• Urges are common and normal. They are not a sign of failure. Instead, try to learn from them about what your craving triggers are.
• Urges are like ocean waves. They get stronger only to a point, then they start to go away.
• If you don't use, your urges will weaken and eventually go away. Urges only get stronger if you give in to them.
• You can try to avoid urges by avoiding or eliminating the cues that trigger them.
• You can cope with urges by -
  • Distracting yourself for a few minutes.
  • Talking about the urge with someone supportive.
  • "Urge surfing" or riding out the urge.
  • Recalling the negative consequences of using.
  • Talking yourself through the urge.