Need help with chaser effect

Hey, so I relapsed yesterday morning at 3:30am then again at 3:17pm then decided to fight the chaser effect and get my streak back on track but it's still getting to me, still getting really bad urges to PMO and thoughts like "once more won't matter, I only relapsed yesterday" trying my best to fight it but it quite difficult, any tips?? Thanks.

 

with cold showers, does it count if you turn the temp down so it's cold but not all way down cause the water here is friggin' freezing and I'll probably turn to ice lol

 

I just had a cold shower as cold as it would go, safe to say I screamed like a little girl then ran out after 30 secs shivering and chattering my teeth. Urge defeated

 

I was getting pumped up like "yeah I got this baby" then jumped in and still screamed like a little girl . Did the job though so tomorrow I will aim for 1 minute then hopefully my willpower will be amazing after a while. Think I will try the work out music tomorrow and see if that provides the motivation to suffer

 

yeah brain freeze!! I got that lol I looked up info before I got in and this guy recommended to just go in head first so the water goes down the back of your neck cause that's the worst bit so I did that and he weren't wrong lol

 

I was doing the splashing lmao I did notice even though I failed staying in for 5 minutes, I felt a lot better and instead of being negative I just thought "well it's my first time, I can only improve my time in there"

 

I'm the same, we really need to try not relapsing in the first place but in case of emergency you need to be ready to deal with the chaser effect. I had a cold shower like we've been talking about above and that really helped me even though it was brutally painful lol no urges now, just chilling and gonna get uni work done soon. Good luck

 

Yeah I relapsed then the chaser effect was hitting me for a few days, finally got control of it so I'm 17 and half hours free so far. Need to make sure I don't relapse again