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Urge Surfing: A Mindful Way to Manage Cravings and Impulses



Urge surfing is a mindfulness-based technique to help individuals manage and overcome cravings and impulses. Developed by clinical psychologist Alan Marlatt, urge surfing involves observing and riding out the waves of urges without giving in to them (Marlatt et al., 2004). This technique is particularly useful for individuals dealing with substance abuse, overeating, or other compulsive behaviors (Bowen & Marlatt, 2009). Urge surfing is also a popular emotion regulation skill in Dialectical Behavior Therapy (DBT) (Linehan, 2015). Emotions prompt behaviors (e.g., fight in anger, flight in fear) and prepare the body for action. Urges are the precursor to action, and urge surfing curbs emotional triggers that lead to maladaptive actions.

Urge surfing is based on the premise that cravings and urges are like waves in the ocean. They rise in intensity, reach a peak, and then gradually subside. By visualizing urges as waves, individuals can learn to "surf" rather than being overwhelmed and driven by them. The key is to remain aware and present, observing the urge without judgment and without acting on it. Urge surfing retrains your brain. Giving in to urges reinforces the behavior and maintains the habit. By not acting on the urges, you detach the urge from the object of the urge (food, drugs, sex, gambling, etc.), and your brain learns that having urges and not giving in to them is a more adaptive option.

The process of urge surfing involves several key steps (Linehan, 2015):

1. Awareness: The first step is to become aware of the urge when it arises. This consists of recognizing the physical and emotional sensations associated with the urge. For example, for some people who emotionally overeat, the urge may be related to underlying low mood, anxiety, or boredom.

2. Observation: Once aware of the urge, individuals are encouraged to observe it mindfully. This means paying attention to the urge without trying to suppress or fight it. It can be helpful to mentally note the characteristics of the urge, such as where it is felt in the body, its intensity, and any accompanying thoughts or emotions. Ask yourself:
  • “What do I feel like doing?”
  • “What do I want to say?”
  • “If I act on this urge, will it make things better or worse?”
  • “Will acting on my urge be a wise thing to do?”
3. Acceptance: Accepting the urge as a natural part of the human experience is crucial. This involves acknowledging the urge without judging, pushing it away, or holding on to it. It is important to remember that having an urge does not mean one has to act on it.

4. Riding the Wave: The final step is to "ride" the urge like a wave. This involves staying with the urge, continuing to observe it as it peaks and eventually subsides. By doing so, individuals can experience that urges are temporary and manageable. If the urge can be localized to a particular part of the body, imagine breathing in and out from it, letting go of the urge with every exhale. 

Urge surfing offers several benefits for individuals struggling with cravings and compulsive behaviors. It increases self-awareness, allowing individuals to better understand their triggers and behavioral patterns. This awareness can inform strategies for managing and reducing urges in the future. Individuals can develop greater self-control and resilience by learning to ride out the waves of urges. This can help prevent impulsive actions that may lead to negative consequences. And, of course, being a proven tool used in DBT, mindfulness practices like urge surfing can reduce stress and anxiety. By accepting and observing urges without judgment, individuals can reduce the emotional intensity associated with them.

Like any skill, urge surfing requires practice. To facilitate it, you can add visualization, such as “Imagine yourself on a surfboard riding the waves. " It is important to approach urge surfing with self-compassion. Be kind and forgiving to yourself if you struggle with the practice or occasionally give in to an urge. With regular practice and a compassionate approach, urge surfing can become invaluable on the journey towards healthier, more mindful living.

Visit Dr. Duggal’s Author Page to explore effective self-management strategies for enhancing mental health and well-being.

HARPREET S. DUGGAL, MD, FAPA

REFERENCES

Bowen, S., & Marlatt, A. (2009). Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors, 23(4), 666–671.

Linehan, M. M. (2015). DBT skill training manual (2nd ed.). New York: Guilford Press.

Marlatt, G. A., Larimer, M. E., & Witkiewitz, K. (Eds.) (2012). Harm reduction: Pragmatic strategies for managing high-risk behaviors (2nd ed.). New York: Guilford Press.



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