RIDING THE WAVES OF URGES: A GUIDE TO URGE SURFING

Have you heard of Urge Surfing?

I hadn't until one of the kiddos I work with told me about it.

I love analogies especially this idea of Urge Surfing, and this mindfulness technique can help us manage unwanted behaviors.

Rather than giving in to the urge (snacking, smoking, drinking, gambling, freaking out, physical aggression), we learn to ride it out, like a surfer riding a wave.

How to Be Mindful of Urge Surfing

The 5 Steps to Surf an Urge:

1. Notice the urge: Pay attention to the feeling as it arises.

2. Acknowledge/name the urge: Recognizing and naming your urge helps to take away its power.

3. Prepare to ride that wave: Get ready mentally and physically to face the urge.

4. Observe the craving as it runs its course: Use techniques like breathwork to help you stay grounded.

5. Check in with your values and do what matters: Reflect on what truly matters to you and act in alignment with your values.

Remember that urges are like waves;

They can be strong and powerful but will pass AND

whatever you repeat gets stronger;

Whatever you DON’T repeat gets weaker!