Urge surfing: how to ride out a craving

What is urge surfing?

Urge surfing is a technique that comes from mindfulness-based approaches to changing habits. Instead of trying to push an urge away, which can make it feel stronger, you treat it as something to observe. You notice where you feel it, how strong it is and how it changes, without acting on it.

The image is a surfer on a wave: you do not stop the wave, you stay balanced as it rises, peaks and rolls back down.

How to urge surf in five steps

1. Notice the urge and name it: "I am having an urge right now."
2. Get comfortable. Sit or stand somewhere, and take one slow breath.
3. Scan your body. Where do you feel the urge? Your chest, stomach, hands, face? What is the sensation: tight, warm, buzzing, restless?
4. Rate it. On a scale of 1 to 10, how strong is it right now? Check again every 30 seconds or so and notice whether the number changes.
5. Stay with the wave. Breathe slowly and keep describing what you notice until the urge eases.

Why observing helps

Fighting an urge often turns it into a battle you rehearse over and over. Observing it changes your relationship to it: the urge becomes a set of sensations that come and go, rather than a command. Many people find that urges feel more manageable once they have watched a few of them pass on their own.

Tips for getting better at it

• Practise on small urges, like checking your phone, so the skill is familiar.
• Combine it with a breathing break if your mind races.
• If the urge feels overwhelming, change your surroundings first, then surf.
• Write down what you noticed afterwards. Over time, you will see your own patterns.