When you feel yourself being taken over by strong emotions and/or feel a strong urge to escape through unhealthy behaviours, try to attend to these mindful steps, even for simply 1 minute...
1) Stop, breathe and connect with the emotions.
2) State to yourself, "I’m feeling this emotion, possibly because of _______ and that is ok". "I am willing to try and accept these emotions. I can sit and be with these emotions for just a few moments".
3) Offer yourself love and compassion for feeling human and being human.
Practice slowing down and connecting with yourself over and over, which each new urge or craving.