Man, how do people quit this?
Hey, jonazo. The same way we got ourselves into this is the same way we get out, one decision after the other, like backing our way out of a long hallway we walked into seeking pleasure.
But it's not about fighting the urges, or even avoiding 'triggers' (without seeking them, setting ourselves up for failure).
It's about dismissing the urges, mindfully, nonjudgmentally.
Urges always follow a bell-curve, they rise and fall. It feels like they'll keep going, and even kill us if we don't give in, but they do eventually subside. Our only job is to acknowledge that the urges are there, and don't respond (for or against). 'Nonjudgmental' means that we just observe the urges, ourselves including our behavior, even our failure, like we're watching someone else on T.V.
We 'ground' ourselves by simply breathing slowly and deeply until the urges pass. Heck, I even check my own pulse to test that. But, you can outlast any urge- and if another one comes, rinse-and-repeat.