Urge Surfing Learning to cope with cravings is one of the main challenges you’ll face in early recovery. Urge surfing, a concept pioneered by the late psychologist Alan Marlatt, can help.Marlatt was a leading clinical psychologist in the field of addictive behaviors from the 1980s through the 2000s. His work focused on brief interventions and relapse prevention. His research was supported by a number of prestigious organizations, including the National Institute on Alcohol Abuse and Alcoholism (NIAAA) and the National Institute on Drug Abuse (NIDA). Marlatt defined urges as the impulse to engage in old habits, such as drinking or using drugs. He noted that urges are often experienced as physical sensations within the body. For example, headaches, tension, a pins-and-needles sensation, or a queasy stomach often accompany urges related to substance abuse. 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 matters. How to Practice the TechniqueUrge 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:
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. Finding a Method that Works for YouWhile urge surfing has proven to be helpful for many people, it’s not the best choice in every circumstance. No two people are exactly alike, which means an approach to recovery must be customized to fit individual needs.If urge surfing doesn’t work for you or you need additional forms of support, other ideas for coping with cravings include:
|
Thanks Zencat. Every additional tool to use against this "affliction" is welcome. |
Charon you're welcome, my friend. |
Zen, that was a really good explanation of urge surfing. And helpful. I wasn't entirely sure what it was so thank you very much for your great explanation. Hope all is well with you, my friend. :wavey: Sending good thoughts. |
@Alysheba Hello back at ya buddy :) I learned of Urge Surfing from Dee. It is a handy recovery tool to put in the old recovery toolbox. I'm doing fantastic :D No urges wants, and no desire to go back to drugging. As Gator sez: life is good. |
All times are GMT -7. The time now is 10:27 PM. |