A craving is a wave. It will pass.
You don’t have to act on it. You just have to get through the next few minutes. A craving typically peaks and passes within 15–20 minutes — you only have to outlast it.
Written by Elza Berk, Founder & registered counsellor · ASCHP WCW/271 · 20+ years’ clinical experience · Updated 28 September 2026
Start your craving timer
Twenty minutes. Watch it count down. You only have to outlast it.
You outlasted it. That was real. That was you.
Breathe with me first
Tap the Blushing Bride to begin
In 4 · Hold 4 · Out 4 · Hold 4 · This is enough
The first 5 minutes
Tap each step when you’ve done it
You did every step. You are already through the hardest part.
When your mind is loud
Read one. Breathe. Tap it when you’ve read it.
Every word you read was a moment you chose yourself.
Pick something to do right now
Tap the one you’ll try.
If you slip — this is what we know.
A slip is not a failure. It is a recurrence of symptoms — the same as a bad day with depression or anxiety. It tells us something. It doesn’t erase anything you’ve built. Your counsellor wants to know — not to judge you, but to understand and help you through it. Contacting them is the next step.
This guide is private — nothing you tap is saved or sent anywhere. It is not a substitute for counselling or emergency care. In crisis, call SADAG 0800 567 567 · Lifeline 0861 322 322 · GBV Command Centre 0800 428 428 · Emergency 10111 / 112.