UrgeRupt: a quick plan you can save offline

Notice the urge. You do not have to act immediately.
Name three things you can see, hear or feel where you are. Skip a sense or stop if uncomfortable.
Choose one action: listen to one familiar song, clear a table corner, or close a tempting page if safe.
You can stop or switch. Nothing needs a rating.
Use your own phone to contact someone you trust. This document sends no messages.

This is coping support, not treatment or withdrawal management.
For immediate danger or a medical emergency, contact your local emergency service.
Outside the US, use a crisis service in your country.
In the US: medical emergency/dangerous withdrawal: 911; emotional or safety crisis: call/text 988.
This generic document contains no account information. The website itself requires a connection.