20-minute acute craving interceptor
The coping tools don't send what you type.
Stay with the countdown while the physiological spike passes.
20:00
left in the wave
The wave is rising
You noticed it. That is already the hardest part. Sit down, unclench your jaw, and let your shoulders drop.
Most cravings peak and subside within 15–20 minutes. You only have to outlast the window, not the whole day.