What Is Urge Surfing?
Urge surfing is a mindfulness-based “Distress Tolerance Skill,” which means it’s a tool that increases our ability to tolerate distress. Urge surfing is rooted in Dialectical Behavior Therapy or DBT.
Urge surfing entails connecting to our urge, noticing how it feels in our bodies, and flowing with it — rather than fighting or acting on it. By doing so, we can begin to teach our brains that we are stronger than we believe. Over time, this practice can make future cravings less intense as we gain mastery over our urges.
Riding the Craving Waves
When learning to “urge surf,” it can be helpful to think of surfers out in the ocean. Our cravings and urges are like waves — constantly rising and falling. Waves often start small, gain momentum until they crest, and then dissipate. The same thing happens with a craving. It can start with something small and become stronger, but it eventually and always subsides. If we learn to ride the waves of our cravings, we can always make it to the other side.
Practicing Urge Surfing
To practice urge surfing, connect with your breath and body through the following exercise:
1. Find a comfortable seated position.
You can set a 3-5 minute timer if that is easiest for you, or you can count breath cycles.
2. Close your eyes, and begin noticing your breath.
If your mind begins to wander, bring it back to the rise and fall of your breath. Commit to a practice of non-judgment throughout this exercise. Consider placing your hand on your belly to feel your breath rise and fall.
3. Begin conducting a mental body scan.
Start at the crown of your head and work your way down, noticing where you’re holding stress, tension, agitation, pressure, or unease. How does each part of your body feel?
4. View these sensations with curiosity rather than wishing them away.
Notice if they change as you continue reconnecting to your breath.
5. Imagine yourself as a surfer, riding the waves of this urge.
Maintain control of the surf.
6.️ Stay in this mindfulness exercise until your timer goes off, or until you’ve completed 5 breath cycles.
Return to your awareness, and notice if your craving has changed in any way.
7. Drop back into this mindfulness practice.
Repeat as needed until the craving feels manageable.
Urge surfing can be an incredibly helpful technique for establishing and maintaining sobriety. It can also help us develop better emotional regulation in all aspects of our lives. Urge surfing is an excellent gateway into mindfulness work and an effective coping mechanism. When we successfully "surf an urge" until it recedes, we build our distress tolerance for the next craving – growing stronger, time after time.