Urge Surfing: Ride the Wave of a Trigger

Okay, I have a confession to make. I was in the middle of writing something else when I remembered this technique. Not that you needed to know that, but I'm very excited as I type this because it can be used for triggers in addiction recovery and for emotions surrounding trauma.

Urge surfing is a mindfulness-based technique that helps you observe your cravings without acting on them. Instead of fighting the urge or giving in, you focus on riding it out by:

1. Notice the urge: Pay attention to where you feel it in your body. Is it a tightness in your chest? A restlessness in your legs? If you can, try to identify it. Is it a person, place, situation, emotion, or memory?

2. Acknowledge it: Say to yourself, “This is just an urge. It’s temporary.” (And it will. Unlike that tattoo I got back in my heyday.) You can also “claim it” by saying something like, “Seeing that reminded me of using.”

3. Breathe through it: Deep, slow breaths can help you stay calm as the wave of craving builds and eventually subsides.

4. Stay present: Instead of focusing on the craving itself, redirect your attention to the sensations of your breath or the sounds around you. (Even if it’s the barking dogs outside).

5. Detach & Re-shift: Remind yourself that the urge is not an order. You don’t have to act on it. Then re-shift your energy toward something positive. You can go for a walk, journal, reach out to a trusted friend, exercise, read, walk around the house five times, water your plants, do dishes—whatever will take your mind off your urge, do it.

If you have any questions, please let me know. I answer my emails unless you’re a solicitor.

Sending everyone happy and healthy vibes,

Laura 

If you reach out, please be patient. I’m not a life coach anymore because of my health issues.