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Mar 28, 2024 · It's the process of visualizing your craving as a wave, and witnessing it rise, crest, and fall. A mindfulness practice, urge surfing allows you to step back from your emotions and have more control over your actions. It can be done in a few simple steps, and can be integrated into your life on a daily basis.
worksheet. 40. Urge surfing is a technique for managing one’s own unwanted behaviors. Rather than giving in to an urge, a person learns to ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own. This technique can be used to stop or reduce drug and alcohol use, emotional reactions such as “blowing up ...
Jul 12, 2024 · Focus on each breath. Bring attention to your breath without altering its flow, speed, or length. Ride the urge. Think of your breath as a surfboard to ride the urge as it flows through you, rising, gaining strength, and peaking in intensity, before dissolving again. Surf the urge for a minute or two.
Sep 8, 2021 · Urge surfing can be helpful for many kinds of urges. It can play a role in treating:. Drug or substance addiction. People in recovery from addiction can still get intense urges or cravings to ...
- Olivia Hart
Mar 8, 2024 · Here are 6 steps for how to practice urge surfing: 1. Recognizing the Urge. Urges tend to do the most damage when they are unconscious processes. This is because a person becomes unconsciously conditioned to respond with their unwanted habit, such as an addictive behavior, each time they are presented with an urge.
Urge surfing is a technique that can be used to avoid acting on any behavior that you want to reduce or stop. Some examples of behaviors may be: smoking, over-eating, substance use, spending, lashing out at someone, etc. Some facts about urges. 1. Urges rarely last longer than 30 minutes if you don’t “feed” them.
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Key concepts. Urge surfing and emotion surfing are twin techniques, based on the same psychological insights. Unwanted urges and emotions can conspire to keep us in mental loops: And none of us are immune from these experiences. But we can learn to follow a simple set of thinking-steps that allow these feelings to move along quietly.
