Let’s break down the 3 Ds:

Delay:

When you feel a craving or urge, the first step is to delay acting on it. Give yourself at least 10 minutes before making any decisions. This pause allows the intensity of the craving to decrease and gives you time to think.

Distract:

Use this delay period to distract yourself with an activity. Choose something engaging that can take your mind off the craving. This could be a hobby, a physical activity, or any task that requires your focus.

Decide:

After delaying and distracting yourself, decide how you want to proceed. Reflect on whether you still feel the urge and want to consider the consequences of giving in versus sticking to your goals. Make a conscious choice that aligns with your long-term well-being.

Practice the 3 Ds regularly to make it a natural response to cravings. Keep a list of distraction activities handy so you can quickly choose one when needed, so that next time an urge hits, remember, it’s just a wave. Hang then, ride it out, and you’ll be back on solid ground before you know it.

Please note: We are not an emergency service, if you are in crisis and need urgent support or are worried about immediate risk of harm to self or others, please call 999. Alternatively, you can contact your GP and ask for an emergency appointment or visit your local A&E department. You can also contact the following services 24 hours a day, 7 days a week: NHS Helpline (111) and Samaritans (116 123).