You know that feeling when you really, REALLY want something? Maybe it’s a chocolate bar, another cup of coffee or even a cigarette. These feelings can sometimes feel like big waves in the ocean, rolling and crashing around you. But what if you could learn to ride these waves instead of getting knocked over? This is where Dialectical Behaviour Therapy (DBT) comes in with a nifty trick called “urge surfing.”
What is Urge Surfing?
So, what on earth is urge surfing? It’s a mindfulness technique that helps people handle cravings and urges. Just like you’d surf on the sea waves, urge surfing allows you to navigate the waves of your cravings without getting swept away.
How does it work?
The idea behind urge surfing is simple: be aware and observe your thoughts, feelings, and physical sensations when an urge hits. By being more mindful of these urges and learning to distance yourself from them, they become less intense and easier to manage. Plus, just like natural waves in the ocean don’t stick around forever, neither do your urges or cravings!
Steps to try Urge Surfing:
If this sounds good to you and you’re ready to give it a try, here are some easy steps:
1. Spot Your Craving: The first step is knowing exactly what you’re craving—maybe junk food or an extra hour of sleep.
2. Pay Attention Without Judging: Once you know your craving, watch it without judgment.
3. Visualize It Like a Wave: Imagine your craving as a wave in the sea. Let yourself ride that wave without trying to push it away.
4. Stay Mindful: While doing this, focus on things around you or concentrate on your breath – staying present is critical even when those cravings feel strong.
5. Celebrate!: You did it! You managed to hold off that craving! Celebrate this small victory each time—it will make handling future desires easier!
To summarize: urge surfing uses mindfulness techniques from DBT therapy to help manage tough cravings by observing them without judgment until they pass naturally.
And remember—you don’t have to do this alone! STG therapists can guide and support you through DBT techniques, including effectively surfing an urge. Ready for the ride? Let’s catch some waves!