Learning About Urge Surfing

What is urge surfing?

Urge surfing is a way to cope with an urge by experiencing it without acting on it. For example, you might have an urge to smoke or drink alcohol. "Surfing" means thinking about the urge like a wave that builds and then shrinks in strength, even if you don't react to it.

Why is it done?

Urge surfing is done most often to help you stop going back to a behavior that you've quit. It may also help you reduce, change, or stop a behavior for the first time. It can help reduce the strength and number of urges over time.

It is used to treat addiction to things such as alcohol, drugs, food, or smoking. It may help you see that the thing you're craving isn't really what you need.

How is it done?

Urge surfing can help you think about urges without having to act on them. Most urges aren't long-term. They likely will fade over time. As you get better at urge surfing, you may be better able to overcome urges without acting on them.

Here's how to do it.

1. Find a comfortable position in a chair, or sit on the floor.
2. Close your eyes, and focus on your breathing.

   Notice yourself breathing in and out.

3. Focus on the urge that's happening right now.

   Don't try to change it.

4. Think about where it's most affecting you and how it feels.

   Is it in your stomach? Or in your legs? Does it tingle or ache? Get curious about it.

5. Imagine the urge like a wave that crests then breaks, even if you do nothing.
6. Really think about the urge.

   Will acting on it get you what you need in the long term? If not, then how do you get what you really need?

7. Refocus on your breathing.

   Open your eyes.