PRACTICE
Urge surfing
Ride out a craving or urge by observing it rise and fall, rather than acting on it or fighting it.
HOW TO PRACTICE
- When you notice an urge, pause rather than acting on it immediately.
- Notice where you feel it in your body, and what it actually feels like - tightness, heat, restlessness.
- Imagine the urge as a wave: it builds, peaks, and then naturally falls, usually within 20-30 minutes.
- Breathe slowly and let the wave move through you without judging yourself for having it.
- Remind yourself that urges pass whether or not you act on them.
Considerations
Drawn from mindfulness-based relapse prevention. Useful for cravings or the pull toward a habit you're trying to change - seek professional support alongside this for serious urges.
Related themes
frustrationhardship