5 Grounding Techniques to Handle Urges in the Moment

Urges are temporary. They rise, peak, and fall—usually within 15-30 minutes. The challenge is getting through that window without acting on them. These grounding techniques can help you stay present and let the urge pass.

1. The 5-4-3-2-1 Technique

This sensory grounding exercise pulls your attention into the present moment:

5 things you can SEE
4 things you can TOUCH
3 things you can HEAR
2 things you can SMELL
1 thing you can TASTE

By the time you finish, your brain has shifted focus from the craving to your immediate environment.

2. Box Breathing

This simple breathing pattern activates your parasympathetic nervous system, reducing the physical symptoms of stress and craving:

Breathe IN for 4 seconds
HOLD for 4 seconds
Breathe OUT for 4 seconds
HOLD for 4 seconds
Repeat 4-5 times

3. Temperature Shift

A sudden temperature change can interrupt craving patterns:

Hold ice cubes in your hands
Splash cold water on your face
Step outside into different air
Take a cold shower

The physical sensation demands attention and breaks the mental loop of craving.

4. Movement

Physical activity releases the same feel-good chemicals your brain is craving:

Take a brisk 10-minute walk
Do jumping jacks or push-ups
Dance to your favorite song
Stretch or do yoga poses

Even brief movement can shift your state dramatically.

5. Call Your "Why"

Keep a personal statement readily available—why you're on this journey. In the heat of an urge:

Read your "why" statement out loud
Look at photos that remind you of your goals
Review your progress in the app
Text a supportive friend

Building Your SOS Toolkit

The best time to prepare for urges is when you're NOT having them. Take time now to:

Write out the techniques that resonate with you
Keep tools handy (ice, water, headphones)
Save your "why" statement in an accessible place
Have support contacts ready in your phone
Practice these techniques so they become second nature

Remember: You Are Stronger Than the Urge

Every urge you successfully navigate makes you stronger. Each time you use a healthy coping strategy instead of giving in, you're rewiring your brain. The urges will come less frequently and feel less intense over time.

You've got this.

Liberi+ includes an SOS feature with instant access to grounding exercises, breathing guides, and your personal crisis resources. When urges hit, help is just a tap away.