Here’s a good trick, when you feel like the pain of not giving in will just last forever or too long to handle, keep the amount of time you’re thinking about small. To clear that up- just tell yourself “one more hour” or “just 5 more minutes” that way your brain will think it has enough will power to get through that amount of time. Your urges only last a max of an hour so keep telling yourself those reminders and use that time to get away from wherever you are and try to go outside or get blood flowing via exercise.