I use a 5-4-3-2-1 grounding method:
- 5 things I see
- 4 things I feel (touch)
- 3 things I hear
- 2 things I smell
- 1 thing I taste
That helps me get back into my body, present and paying attention in the moment.
However - all the mindfulness tricks in the world won’t help if there isn’t also some work on the underlying issue, and that’s what you get by participating in a group. It’s ok to be stubborn. There’s lots of stubborn people in groups. Stubbornness is the quality that keeps you coming, that keeps your addiction from winning.
There are lots of options online:
Best of luck and never give up. The addiction just isn’t worth it. It never ends well. And the work to build a fulfilling life, free from the chains of addiction - that isn’t easy, but it is worth it.