Hello MusicLover79-I'm sorry you're struggling with urges, especially after four months of not using SI. I agree with mazing, Tabitha Layne had some great ideas. When the urges are strong I sometimes try to clench my fists as tightly as I can and then release-and I do that over and over again. I also try to use deep breathing exercises-slowly breathing deeply in and then letting it out. Some kind of exercise might help. Try to remember that whatever happens you deserve compassion, support and understanding. I hope that you will return and let us know how you are doing.