Urge Surfing
Urge surfing is a technique for managing your unwanted behaviors. Rather than giving in to an urge, you will
ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
This technique can be used to stop or reduce drug and alcohol use, emotional reactions such as “blowing
up” when angry, gambling, and other unwanted behaviors. Resisting an urge is a choice.
PEAK: The urge reaches
RISE: The urge becomes its most intense point. It
more intense. This may may feel as if the urge will
happen gradually or very never go away.
suddenly.
FALL: The urge loses
INTENSITY OF URGE
intensity and eventually
TRIGGER: An urge is fades away.
triggered by a person,
place, thought, feeling,
or something else.
TIME
How to Practice Urge Surfing
1. Acknowledge you are having an urge.
2. Notice your thoughts and feelings without trying to change or suppress them.
Note: It is normal to feel some discomfort during an urge.
3. Remind yourself…
It is okay to have urges. They are natural Some discomfort is okay. I don’t have
reactions to addictions and habits. to change it.
An urge is a feeling, not a “must.” I can An urge is temporary. Like any other
have this feeling and choose not to act. feeling, it will pass on its own.
Other Skills
Managing Triggers Delay & Distraction
Use coping skills to reduce the power of triggers. Do something to take your mind off the
Know your triggers ahead of time, and have a urge. Every minute you delay increases the
strategy or skill prepared for each one. chance of the urge weakening on its own.
Examples: deep breathing if stressed, eating if Examples: go for a walk, listen to music,
hungry, leaving a location if it is high risk call a friend, read a book, practice a hobby
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