Urge Surfing
Urges rise, crest, and pass like waves. Rate the urge, ride it with guided prompts instead of acting on it, and watch what happens to the intensity.
From the inside, an urge can feel like it will last forever. Most behave like waves: they build, peak, and ease off on their own. Some pass in a few minutes; many take 15 to 30. Urge surfing means riding one out with curious attention, without acting on it and without fighting it.
Good for cravings, the pull to text or check your phone, the urge to binge, lash out, or hurt yourself. Any moment where the urge is loud and acting on it would cost you.
If you might act on an urge to hurt yourself right now, call or text 988 first. This exercise can wait.
How strong is the urge right now?
0 is barely there. 10 is overwhelming.
How long do you want to ride?
Rating is optional. Rating before and after is how you get to see the wave fall.
A practice and psychoeducation exercise. It doesn’t replace professional clinical care. If you are in crisis, contact 988 Suicide & Crisis Lifeline or call 911.