Urge antidotes

First of all, good idea with the cold showers! That's a great way to get out of a bad situation...clearly won't be a long term solution for you with the asthma but I'll remember that one . The first 1-4 weeks were the hardest for me. After that things really settled down. So your goal of 30 days is a perfect short term goal. What I used when urges struck was exercise which might be difficult for you with the asthma also. But, if you have an albuterol inhaler, using that before you workout might help. Talk with your doctor first though. What helped me most was having a plan in place ahead of time for when 'urges' struck...if you don't have a plan ahead of time for addressing this situation it makes it much harder to get out of the situation. Aside from exercise, you can call a friend if its a reasonable hour, go for a walk outside, or something as simple as turning on a video game to distract yourself. I realized early on that once I got past the urge, it went away pretty quickly and it didn't usually come back. That gave me some positive momentum that helped me get through it..."this will be over with quickly". And once I got past the 30 day mark, the urges have been very few and far between. Just DO NOT GIVE UP! You can do this!