Urge timer
An urge is a wave, not a straight line. It builds, peaks, and drops, and it drops whether or not you act on it. Start the timer and breathe with it. That's the whole method.
Ready when you are.
You don't have to make the urge go away. You only have to not act for as long as it lasts. Those are different jobs, and the second one is much easier.
If it helps, name it out loud: "this is a craving, it's about four minutes long, and I'm going to still be here afterwards." Saying it moves the thing from something happening to you into something you're watching.
If this is more than a craving, if you're thinking about harming yourself, or you're in withdrawal and frightened, stop reading and call someone. 988 for any crisis, call or text. 1-800-662-4357 for the SAMHSA national helpline: free, confidential, 24 hours a day.
Alcohol and benzodiazepine withdrawal can be medically dangerous. If you're shaking, seeing things, or badly confused, that's an emergency room, not a timer.
The app has this timer plus a coach you can message at 3am.