Urge Surfing

Urge Surfing

Alan Marlatt coined the term used to describe allowing ourselves to think of our urges as waves which we can watch, follow, and see diminish, like ocean waves. The technique works best for people who have had done some work with mindfulness and/or meditation. If you have not, bring this tool to the attention of your T, and ask for assistance. I wouldn’t do it on your own if you have not had guidance in mindfulness or meditation.

Anyhow, the idea is that we can’t just ignore urges. Sometimes doing so allows them to build until they over power us and we give in. Or we turn to other outlets, such as instead of self injury we over eat. So, the idea here is to allow ourselves to let the urge come, and know that we can sit with it, focus on it, know that it will pass, like a wave.

We have not always acted on every one of our urges. So we know already that we CAN let an urge pass. So, practice allowing the urge to come, watch it, feel where it sits…in your gut? in your shoulders? in your fists? Feel where it lives. And let it be. Just watch the urge. Most urges to will pass in 30 minutes or less.

This technique can work for the urge to use drugs, to drink, to emotionally eat, to self injure, etc. Unhealthy urges of all kinds can be watched, studied, and allowed to pass. They died off like that crashing wave on the beach. Yes, another will come. But know that you can watch that one pass as well.

I hope you are willing to try this technique and see if it helps.

Here is some reading on the topic:

http://www.mindfulness.org.au/URGE%20SURFING.htm

Hugs, Slippers

Thanks (((((((((Slippers)))))))))))) for posting this. Much appreciated.

Thanks for posting this. I have been working on this with my T, and he has also encouraged me to surf the dissociation, too.

This is amazing, thanks hun

babyg xXx

Thanks for posting this Slippers!

I'm glad you guys like it. It's helped me in a variety of ways.

S

This is great Slippers!! Thank you so much for sharing. I think this will be a big help.

Silver

Big hugs to everyone who gave it a try!!

((((((((You cool dooooooooooods )))))))))))

And bigs hugs to everyone who is trying to make positive change in their lives. It ain't easy!!

Slippers,

Thank you. I am going to try this! I have some experience with meditation and have been intrigued with the idea of going right into our fears rather than avoiding them.

Peace

i did it - last night. only becus i red this. switching sorry. but i made it thru and cuz i kept thinkng breathe through this one and the enxt. and thn next. it was realy hardf and i didn't thing we were gonna get through. but we did.

Thank You Slippers! Very Valuable and helpful information. I learned this visualization when I was studying DBT therapy. I have to practice it often so when I need the technique it's right there ready to use.

Be Well,
MLPHolmes

I'm SO glad this has helped.
Hugs to all,

Fuzzy Slippers

It works well with quitting smoking too. I might also suggest timing the urge, because they seem like they will never end, but are in fact limited. Then next time there is a time reference so we can remember the previous one lasted only 8 minutes, and it can make the new one feel less threatening to recognize that it has a beginning and an end.

I hope this thread doesn't become invisable now that it's a "sticky". I don't know about the rest of you, but I don't even see the stickies after the first couple days on a forum.

Keep breathing thread!

S (giving it CPR)

Thanks for the advice, the technique seems pretty cool. I'll be sure to try it out!

that really helps. a good reminder of what my therapist has been telling me.

I still don't get it. I'm looking for a support group also that has taken DBT classes and when I took it we spent like 10 min. on this topic. Most of our time was spent on diary cards. That pissed me off. Anyway when I focus on the urge and am non=judgmental and observing and describing the urge or craving I start obsessing and visualizing it and then I need and want to do self harm. I'll have to read more on the subject. I'm glad this skill helps some people but if it doesn't you aren't the only one.

This has been really good for me to read at this very point in time. Thanks Slippers!