Urge Surfing: For Cravings And Impulses (ACT & DBT)

If you are feeling overwhelmed by the urge to react, escape, distract yourself, or fall back into an old pattern… this practice is for you.
In this practice, inspired by ACT, DBT, and relapse prevention therapy, you’ll learn how to “surf” urges instead of fighting them or obeying them.
Best for cravings, compulsive behaviours, emotional impulses, and addiction recovery. Please note that this practice is a supportive tool and does not replace professional medical or psychological care.

Music Credit: The Inner Calling by Music of Wisdom

Transcript

If you are feeling an urge right now. Do A. Ria. Or given to something. May be the urge to check your phone. To scroll or distract yourself. To say something you might later regret. To avoid something uncomfortable. Or to go back to a habit You have been trying to change. Then This practice is for you. Urges are a natural part of being human. They can feel intense almost like something you have to act on. But an urge is not a command. It is a temporary experience. So for this practice, We are not going to fight the urge. And we are not going to give in to it. We are going to ride it. And now notice. Where you feel this urge. In your body. Maybe you feel it as restlessness. As pressure. Or as he So just noticing. Where you feel this urge. In your body. And now, No beds. What? What is it doing? So is that feeling of urge. . . Growing. Or is it holding steady? Or is it beginning to shift? The note is what it's doing. An urge is lie. A wave in the ocean. It begins to rise. It gather strength. Reaches a bee. And then eventually. . . All away. Now as this wave builds within you. You don't need to run away from it. Or Try to push against it. All you need to do is Just ride this wave. So, Imagine yourself. On a surfboard. Riding right on top of it. On top of this wave. You are not under the wave. You are on egg. Your soft board. It's your anchor So this surfboard could be your breath. Moving in And out naturally. Or it could be the feeling of your feet on the ground Feeling supported by the surface beneath you. Know something steady that you can return to. If at any point. Peeling the arms. Starts to feel overwhelming. Like you might get pulled into it. Then you can gently Shift. More of your attention. To your surfboard. Whether that surfboard is your breath, Or another steady point. And then when you feel a little more steady. You can gently return to observing. The wave again Bring your attention. Back to that feeling to that arch. Within your body. Noticing how that urge feels like in this moment. Noticing, Is it gradually rising? Is it at its peak? At the highest level of intensity. All. Has it begun? To gently fade away. To see if You can stay with it. Just a little longer. You can move between the waves. And the surfboard. Being present without getting swept away. And now, Notice. . . Has anything shifted? About this urge. In this part of your body. Has anything shifted? Even slightly. Even if the urge is still hell. Even if it is still strong. What you didn't hear is already a win. Because. . . You didn't act on this urge immediately. You stayed with it. You created space between the urge and your response. And that space. Is real. Choice begins. The choice to live your life. However you want. And every time you do this, You begin to teach your mind. And your body that an urge can be felt. Without being followed. And with practice, This will become easier. Not because the urges would disappear. But because your relationship with them changes. You can return to this practice. Anytime an urge arises, But for now. . . Allow yourself. To take a deep breath in. And a soft exhale out. Welcome back.