Craving Relief In 3 Minutes (CBT)

What if the craving isn't asking you to act... but to notice what's underneath?

In this 3-minute CBT & ACT-based craving management and relapse prevention practice "Delay, Distract & Decide," you'll learn how to delay the craving, explore what you truly need in the moment, and respond with intention and self-compassion rather than automatic habit.

Best for cravings, emotional impulses, stress eating, compulsive behaviours, and habit change.

If you found this helpful, check out the "Therapy Tools & Techniques" playlist on my profile.

Indian music by Bipul Kumar.

Transcript

Have you noticed? The moment we tell ourselves, I can't have this, The craving often gets louder. Stronger. More urgent. So, Let's do something different. Instead of saying, I can never have it, Simply tell yourself. I can have it later. Not never. Just not right now. And wait here with me for the next few minutes. Take a slow breath in. And a slow breath out. Bring your attention to the craving. Just noticing that it's here. And instead of fighting the craving, Get curious about it. Gently ask yourself. If I follow this grieving right now, How will I feel 10 minutes after I act on this grieving? Will this feel like a choice? That honors who I want to be. Now see if you can meet this grieving. With kindness. Because cravings are often trying to solve a problem. So ask yourself. What do I actually need in this moment? Is it the need for rest? Connection. Ball stimulation. For certainty. The note is what do I actually need right now? And, If that's the underlying need, How could I meet my need? In a way that's healthy. In a way that's aligned with the kind of person I want to be. Like if you are craving. Or a specific sweet dish. You can need something. Else that is also sweet but yet healthy. If you need comfort, Then you can meet this. With a warm drink. A cozy blanket. If you need stimulation. You can go for a walk. Dance. Or change your environment. So, Find your own healthy alternative. Begins. Every joint. Is a word. Or the person. You are becoming.