Today, I practiced watching my urges. I noticed that the panicked feeling from a strong urge is very similar if not the same to the nervous energy I was feeling previously. Like a passing cloud, I just watched the urges come up and float away. This method works very well for me, because it doesn't try to hide the urge. It accepts the feeling as it is, embraces it, and then lets it float away like a cloud before acting on it.