Urge Surfing

 ‘Urge Surfing’ is a really great technique for dealing with addictive urges and cravings. Urge surfing is a mindfulness technique that has us noticing how the urge or craving turns up in our body and mind, noticing those thoughts and sensations, observing them with curiosity, stepping outside of the thoughts and feelings somewhat, and allowing them to pass through.

Do your urges or cravings show up as headaches, tension, stomach pains, or sweating? Is it a wall of words inside your head, non-stop mind chatter saying things like; "I wish I could drink, I deserve a drink, everyone else is drinking I should be able to, just one can’t hurt, if only I could have a drink" etc etc? What is actually happening when you are having a craving?

Investigate the craving, notice it, step aside of yourself somewhat and observe it, talk out loud about what you are thinking and feeling, know that this is all a normal part of addiction. You are not weak or stupid, you are having an urge or craving for something you are addicted to. 

Think of the urge as a wave that is growing, peaking, passing. Visualise the wave. Picture yourself surfing the wave of thoughts and sensations. Breathe deeply. Let it pass.

Identifying and acknowledging the thoughts and feelings, rather than letting them grow and take over, is a great way to prevent a slip or relapse. You are not allowing the urges or cravings to control you, or judging yourself harshly for having them, you are observing the urge understanding that it is a normal normal part of early sobriety. 

Urges do not have to be acted on. Just let the urge be. Ride it out – don’t feed it or fight it or judge it. Just acknowledge it, notice it, and watch it with open and warm curiosity … and it should pass.

If you keep urge surfing, over time the urges will diminish and disappear. Yes! It’s true! I can absolutely say with 100% honesty that this is true. I used to get loads of urges to drink and now I get none. Zip, nadda, none.

The same will happen for you, 

Love, Mrs D xxx

For more; watch this You Tube video of an Urge Surfing exercise, and here’s an interview with Dr Alan Marlatt on mindfulness based relapse prevention.