The hard moment
Getting through the twenty minutes that matter.
The hard momentWhat to actually do instead
"Find a hobby" is useless at 1am. Here is a list that assumes you are tired, alone and not in the mood to improve yourself.
The hard momentThe first week, hour by hour
The first week is loud rather than hard. Knowing which bits are normal stops you reading them as signs it is going badly.
The hard momentWhat to do in the hour after it happens
One lapse rarely does the damage. What turns one night into a week is what you say to yourself in the hour afterwards.
The hard momentYou do not have to fight it. You have to outlast it.
An urge is not a steady state you have to hold out against. It rises, peaks and drops on its own — usually faster than you expect.