Choose a realistic timer length.
Free tool 04
Craving Wave Timer
Choose a short window and focus only on what you will do until the urge timer ends.
5:00
Choose a time and begin when the urge arrives.
How to use it
Keep the next step small
Move away from the cue if you safely can.
Decide the next small action when the timer ends.
This tool is educational and is not an emergency or medical service. Stop if it makes you feel worse. If you may be in immediate danger, contact your local emergency number or crisis service.
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A visual four-second inhale and six-second exhale with no breath holds.
Open tool
Download Free
A little support
in your pocket.
Start with free guided support. Core Panic Flow stays free, with no account setup or subscription required.