God damn this is hard! - Relapse prevention advice.

1. Take a slow deep breathe and hold it.
2. Straighten your legs, squeeze your hands into fists, and tense all your muscles.
3. Take that pent up energy and literally shake it into your extremities.
4. Think about a time when PMO prevented you from a great and meaningful life experience (I think about a woman I really liked, but messed up an opportunity with).
5. Write down a few reasons to NOT PMO.
6. Take another deep breath, smile, and revel in this small success.

* Listen to an intense/upbeat song

p.s You can stop holding your breath.