“Surf the Urge” (LESSON 3)
Today’s lesson is another technique for moving through the uncomfortable feelings of being triggered to drink, called “Surf the Urge.” Rather than giving in to an urge or a craving, you can learn to ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
Like an ocean wave, urges or cravings gradually build intensity, peak, and then fade away, like a wave. This is a tool to ride out the craving and its discomfort — rather than attempting to suppress it — which can actually backfire! It can cause the thoughts to resurface at a later time, sometimes stronger than before.
If you’re trying to convince yourself, “I don’t want a drink. I don’t want a drink, etc.” — you’re actually thinking MORE about drinking! And the more you try to push something away, the more energy and focus you are using to manage it.
Instead, practice changing that thought to,“I’m riding out the wave.” Sit with the discomfort. Take a few deep breaths. Deep breathing will serve as a source of stability. Acknowlege to yourself: “This is hard. I’m learning. I’m riding out the wave. I will get through this. This is what the learning curve feels like.” Change the script in your mind.
While practicing this technique, keep in mind that it is normal to experience a bit of emotional discomfort while riding out a craving, but giving in is NOT the only way to remove that discomfort. Also remember the “5-4-3-2-1” Mindfulness exercise you learned in the previous lesson for added support.
When you successfully “surf the urge” and not give into the craving, future urges gradually become weaker. The first waves are some of the most difficult to ride. Also lean on the “Play the Movie Forward” technique in the prior lesson as you’re riding out the wave. For more info on Urge Surfing and a free worksheet you can download, click here.
Today’s video is from neuroscientist and Stanford health psychologist, Kelly McGonigal, PhD. She teaches us several small interventions that can have large, positive outcomes, including deep breathing; recommitting to your goals; meditating; getting proper nutrition, sleep, and exercise; forgiving yourself if you have a setback; and surfing the urge.
I hope you enjoyed learning this new technique. Give yourself a big round of applause for making it through the first couple of days of triggers and cravings!
COMMENT BELOW! What is your celebration for today?
