Urge Surfing
Urges rise, crest, and pass like waves — usually within minutes. Rate the urge, ride it with guided prompts instead of acting on it, and watch what happens to the intensity.
Urges feel permanent from the inside, but they behave like waves — they rise, crest, and fall on their own, usually within minutes. Urge surfing means riding one out with curious attention instead of acting on it or fighting it. Every wave you ride teaches your brain that the urge passes either way — and weakens its grip the next time.
0 = barely there · 10 = overwhelming
Rating is optional — but rating before and after is how you see the wave fall.
A practice and psychoeducation exercise, not a substitute for professional clinical care. If you are in crisis, contact 988 Suicide & Crisis Lifeline or call 911.