well, if you haven't already, going to bed would be a very good thing to do at this point. when i've got urges in the evening or at night generally my best bet is to go to sleep.
i know it is frustrating and tiring when you're trying to manage an urge and nothing is working, but you've just got to keep at it. urges are feelings, and all feelings will rise and then fall.
instead of trying to distract (because distracting only postpones the urge most of the time), try to find a way to cope, and experience the emotion in a safe way. express whatever is eating at you. make whatever situation is stressing you better if you can, and if you can't, try to let it go. remember, although they are unpleasant, emotions aren't the enemy here. emotions of all sorts are natural. if they're really bad really frequently then it is a problem, but not one that can be addressed by avoiding the emotion altogether
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