Urges and Relapse
Written by Muneeb Rana · Medically reviewed by Safi Allah Khan · Last updated 24 October 2026
Quick answer: Urges and relapse are a normal part of quitting porn or masturbation. Urges rise and pass; relapses usually follow predictable triggers. This hub covers in-the-moment techniques, understanding triggers, urge surfing, accountability, and a calm plan for after a slip, based on relapse prevention research.
In the moment
Know your triggers
Urges and relapse: prevent relapse
- Relapse prevention plan · Accountability partner · Breaking any addiction Lapses are learning points in relapse prevention research (Witkiewitz & Marlatt, 2004).
After a slip
Hard phases
A quick plan for the next urge
- Name it: "This is an urge, it will pass."
- Change place: leave the room or put the phone elsewhere.
- Move for five minutes: a walk, push-ups or a cold glass of water.
- Log it in Raze so you can spot the pattern later.
- If you slip, restart today; one relapse is information, not failure.
Related: How to Deal With Urges · NoFap Relapse: What to Do Next · Urge Timer
Download Raze free. Optional in-app purchase.
Sources
- Witkiewitz & Marlatt (2004), Relapse prevention for alcohol and drug problems, American Psychologist: doi.org (accessed 24 October 2026)
- Bowen et al. (2014), Mindfulness-based relapse prevention RCT, JAMA Psychiatry: pubmed.ncbi.nlm.nih.gov (accessed 24 October 2026)
- Gollwitzer (1999), Implementation intentions, American Psychologist: doi.org (accessed 24 October 2026)
FAQ
How do I stop urges?
Change location, delay 10 minutes and address the need underneath.
What causes relapse?
Usually predictable triggers like late nights, stress and loneliness.
What should I do after a relapse?
Stop the binge, find the trigger, change one thing and restart.
Is relapse normal?
Yes.
Can mindfulness help with urges?
Mindfulness-based relapse prevention reduced relapse in trials.