Zencat

Urge surfing encourages you to acknowledge the sensations you’re experiencing without passing a value judgment or acting on them. Researchers have established that cravings are a normal part of the recovery process. They do not mean that you have no willpower or that you’re not cut out for a sober life. They are simply a sign that your body is still adjusting to life without drugs and alcohol. Urges can be intense in the early stages of recovery, but they will naturally diminish over time.

In gaining a greater awareness of the sensations associated with your cravings, you diminish their power. You begin to realize that cravings are only temporary and you don’t need to act on them. You can simply ride the wave of what you’re feeling until the craving passes and you’re able to direct your attention to other matter

How to Practice the Technique

Urge surfing can be thought of as a mindfulness technique. The concept of mindfulness is already incorporated into many types of substance abuse treatment, including mindfulness-based cognitive therapy (MBCT), dialectical behavior therapy (DBT), and mindfulness-based relapse prevention (MBRP). It’s been shown to improve self-esteem, reduce anxiety, ease symptoms of depression, and promote greater awareness throughout the recovery process.

Like other forms of mindfulness, you don’t need any special supplies or equipment to practice urge surfing. Here’s what you do.

1. Find a quiet and comfortable place to sit. Closing your eyes can help you focus.
2. Bring your attention to the areas of your body affected by the urge. For example, does your mouth water when you experience the urge to drink?
3. Describe the sensations you feel in a calm, objective way. If you’re experiencing sensations in more than one part of the body, focus on the most intense sensations first.
4. Bring your attention to your breathing, without changing your breath.
5. After one or two minutes, shift your attention back to the parts of the body that are experiencing the urge.
6. Alternate between focusing on your breathing and the parts of your body experiencing the urge sensations until your craving subsides. Think of the craving as a wave and your breath as the surfboard. Waves rise and fall, but a surfboard helps you stay upright and in control.
7. When you feel the intensity of your urge has dropped to a manageable level, get up and continue with your day. Do not be discouraged if you find urge surfing to be difficult at first. Mindfulness techniques take time to master. In today’s fast-paced world, we’re not used to focusing on just one thing. Calming the mind will get easier with practice.
   source - St Johns Institution For Addiction
   

Zencat

Oh gees SR Moderators having read the policies I not sure this forum is the best place this. If not no worries. Please put it somewhere that is more appropriate.; Tanks!

Dee74

Thanks Zencat.

I think it’s fine here
welcome back to SR,

D

luvchunk

Going to try this. Thanks

Wheredsdatimego

I'm going to do this.