Five Grounding Techniques for Cravings

Cravings are intense but time-limited — most peak and fade within 15 to 20 minutes if you don't act on them. Here are five ways to get through that window:

1. 5-4-3-2-1 grounding: name 5 things you see, 4 you hear, 3 you feel, 2 you smell, 1 you taste.

2. Box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat.

3. Cold water: splash your face or hold an ice cube — it interrupts the body's stress response.

4. Call someone: even a two-minute conversation can break the spiral.

5. Move: a short walk changes your environment and your brain chemistry at the same time.

You don't need to win the whole day. You just need to win the next 15 minutes.