Written by Courtney Porter, M.A.
Riding the Wave: The Practice of Urge Surfing
We all have thoughts and behaviors that we would like to reduce in frequency or intensity. These might include use of substances, intrusive thoughts, impulsive behavior, or intense emotional reactions. These impulses and desires can be approached with a unique mindfulness technique called urge surfing.
Instead of avoiding or suppressing the desire, urge surfing encourages individuals to “ride out” the urge. This concept stems from the fact that most impulses subside within 30 minutes if we do not actively ruminate or pay extensive attention to the urge.
How to practice urge surfing?
Urge surfing starts by anchoring yourself in the present moment. This can be achieved through deep breathing or meditation, which help to center the mind and promote awareness of body sensations. Once anchored, attention is shifted towards the rising urge, noticing its physical sensations, thoughts, and emotions without getting entangled in them.
When an urge arises, instead of immediately acting on it or fighting against it, observe it with curiosity, non-judgment, and acceptance. As waves rise and fall in the ocean, so too do cravings and intrusive thoughts ebb and flow in the mind. By noticing the sensations connected with the urge, you begin to realize that they are temporary and fleeting.
Some find it helpful to think figuratively, imagining yourself on a float in the ocean, watching as the wave of craving builds toward its peak and then dissipates, resulting in reduced feelings of distress and increased awareness of the present moment.
The central element to mastering urge surfing lies in cultivating a mindset of self-compassion and understanding. Recognizing that cravings are a natural part of the human experience allows for greater acceptance and resilience as we navigate life’s challenges. Instead of blaming yourself for experiencing cravings or feeling frustrated by their frequency, you begin to develop a mental posture of openness and curiosity. This shift in perspective can be empowering as it results in decreased reactivity, increased self-compassion, and improved self-control.
Research has shown that this practice can be an effective tool in reducing addictive behaviors and managing impulse control challenges. By cultivating mindfulness and non-reactivity, individuals develop greater self-regulation and higher levels of resilience.
The principles underlying urge surfing can provide us more than just a helpful technique – they can be a philosophy for navigating our lives. When we embrace the ebb and flow of our inner experiences with grace and kindness, we are gifted with greater self-awareness and a vehicle for increased connection with those around us.
The next time you experience an urge, instead of fighting against it or giving in to it, try riding the wave and see what insights you might gain in the process!