Sometimes an urge is less about the substance and more about what it used to do for you, like ending the day or turning off your thoughts. These questions help you name the need and get through the next ten minutes. This doesn't replace treatment. If you're in the US, SAMHSA's National Helpline (1-800-662-4357) is free, confidential and open 24/7. If you're in crisis, call or text 988.