Urges

That’s what gets me, being home “alone” and board, worst thing ever because when there’s nothing to do your mind starts wandering places. If I can stay busy things are ok but once things slow down watch out! At least I refrained from the p this time.

 

You should try to distract yourself
You can start watching a movie comedy or horror
Read inspiration and interesting books
Listen to music
Dance on your favourite music
Meditate
When you got urge ,start thinking about another thing which is most important to you Best of luck

 

Try to recognize your urges as early as you can and act right away. Try to change your environment... if you can get outside or around people. Even if its just to go for a walk, go to the park and be around people, go get take out and talk to the workers, or go shopping. I've really found it helps to go to a store and just walk around looking, or go get groceries when I'm stressed. Many times I don't buy anything, I guess I figure it's a "safer" environment because it's not like I'm going to PMO right in the store.

If you can't get outside change how things are when you are "alone." Don't allow yourself to use your computer in places that you usually PMO. I actually set up a little office area to keep my laptop so I'm not tempted to use it in my bedroom or on the couch, common areas I would PMO before. I've also tried to stop carrying my cell phone around with me. I leave it on a charger or on the table so I'm less tempted to just "browse" when bored. If you still feel urges then do replacement activities like mentioned above. Try getting on here and replying to a few posts (what I'm currently doing during an urge), but only if you're comfortable being on a computer or your phone. If you feel a panic do a quick breathing meditation. Just focus on your breath going in and out and try to slow it down.

Finally, remember that urges are like waves. Urges, no matter how strong, will always pass on their own. Similar to waves, urges crest and fall, and are often strongest before they break. And remind yourself that you have faced urges before and succeeded against them.

Best of luck, hope these ideas help...