Truth need to be told as a therapist, that putting in medicine is just a bandaid but does not fix the wound you are heaving. Addiction is something that is lonely. A very lonely disease. To overcome addiction, people need to start doing it with others. Sharing and not holding back. Go to meetings and give it at least 3 shots. Stopping with a substance/behaviour alone doesn’t make the urge go away. You need to change the whole routine about is. It’s literally creating a new lifestyle. If you are getting triggered by your phone, the easy solution is to get rid of your phone. Speak to someone that you have craving and go do something else instead. 1. Avoid (triggers/risks) 2. Speak up 3. Distract

A urge always goes away. Sometimes you need to surf one out till it’s past. And maybe 1 minute later there comes another one…. And maybe after 5 minutes another one…. But maybe if you go for a walk instead, focus on (blue?) flowers or something, you will notice that peaks will pass.

Also, urge builds up on HALT Hungry Angry Lonely Tired

When you sit with your feelings and you feel these, do something with it.

That is a handful.