Coping skill · 15 min
Urge surfing
A craving just hit and it feels like it will never stop.
Do this
- Set a timer for 15 minutes. You are only deciding about these 15.
- Notice where the urge lives in your body: jaw, chest, hands, stomach.
- Describe it like a weather report. Don't argue with it.
- Breathe slowly and watch it rise, peak and drop, like a wave.
- When the timer ends, check again. Most urges have passed their peak.
Why it works
Strong feelings and urges rise, peak and fall, usually within minutes. A skill gives your body something to do while the wave passes, and each time you ride one out, the next one gets a little easier.