But what if there was a better way?
Enter urge surfing, which empowers you to do exactly that.
It’s a mental technique in which you reframe your craving into a wave, visually and emotionally.
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That wave will come towards you, crest, and recede.
When it has passed, your craving will have subsided.
Rather, it’s an emotional exercise that you’re able to in your own mind.
This process can lead you to become more in control over your own life.
You’re choosing to witness your cravings, and that emotional distance is healthy for you to experience.
Steps to Practice Urge Surfing
Urge surfing can be performed in a few short steps.
It’s all about realizing what’s going on, letting yourself feel it, then moving on.
Recognize
First you’re gonna wanna become aware that you’re experiencing a craving.
“Begin by recognizing the presence of the urge without judgment or resistance,” says Hafeez.
This will help you accept the fact that you are experiencing it.
Observe
Now you’ll want to witness your craving.
“Tune into the physical sensations, thoughts, and emotions associated with the urge,” suggests Hafeez.
She urges us to “notice where in your body you feel the sensations most strongly.
Observe any accompanying thoughts or urges without getting caught up in them.
Remember that you are simply observing these experiences without needing to act on them.”
Visualize
Here is where you’ll be picturing a literal wave.
Return to the Present
In a matter of minutes, your craving will begin to pass.
You successfully rode out a craving, which is quite a feat!
In turn, it will require less and less thought and effort over time.
If there is a pattern to your cravings, that’s a great place to start.
Hafeez recommends a dedicated time of day for a mindfulness routine, on a regular basis.
Professional assistance may also be the better answer if you’re using urge surfing to manage a drug issue.
She also notes that drug cravings can impact both your safety and that of those around you.
That said, it should never be used in place of medical care.
If you’ve been experiencing cravings, it’s the perfect time to give urge surfing a try.
Stress and drug abuse.Techniques in the Behavioral and Neural Sciences.
