need urgent help

Let's read together? I am reading Contract law. Pick yourself something and let's go? Do not put the pressure on you. Today a really want to relapse too, cause my body feels the need of a reward of all the work I did recently. If you do not want to read, listen to music. Go for a walk. Have a shower. Watch series with no sexual content. Or all of them. Go buy yourself clothing, or food you like. Do something.

 

Sit still and just breath.
Close you eyes and visualise each breath going in, all the way to your lungs and all the way out again.
Each time that urge comes repeat this until it passes.
Each time you lose focus of that breath, start over.
I hope this can help you