Urge Surfing

Definition

Urge Surfing is a mindfulness-based skill that helps you ride out cravings or urges without acting on them.
You visualize the urge as a wave that rises, peaks, and eventually falls, while observing it nonjudgmentally.

Purpose

Used to:

• Manage impulses, cravings, or addictive behaviors.
• Increase distress tolerance and reduce reactivity.
• Learn that urges are temporary and do not control you.
• Build confidence in your ability to tolerate discomfort.

When to Use

Use Urge Surfing when:

• You feel the urge to engage in a behavior you want to change (e.g., self-harm, substance use, binge eating).
• You notice cravings building.
• You want to pause before acting on any strong compulsion.

When Not to Use

Avoid using if:

• You are in immediate danger or risk of harming yourself or others.
• You are too dissociated to observe sensations safely.
• You need a more active coping strategy (e.g., distraction) in early recovery.

How-To

1. Notice the Urge

• Pause and bring awareness to the urge or craving as it arises.
• Label it: “I am experiencing an urge to...”

2. Focus on Your Breath

• Breathe slowly and deeply.
• Use the breath as your anchor.

3. Observe Sensations

• Scan your body and notice where you feel the urge (e.g., tightness in chest, restlessness in hands).
• Describe the sensations in detail without judgment.

4. Visualize the Wave

• Imagine the urge like a wave in the ocean.
• Watch it rise, crest, and fall.
• Know that the wave will subside.

5. Allow and Stay Present

• Do not fight the urge or try to push it away.
• Let it be there while you remain grounded in the moment.

6. Repeat as Needed

• Continue observing until the intensity decreases.

Tips & Variations

• Use grounding phrases: “This will pass,” “I am safe,” “Urges are temporary.”
• Time yourself: urges often peak within 20–30 minutes.
• Pair with TIPP or Self-Soothing if distress is very high.
• Practice when urges are mild to build confidence.
• Some people prefer to visualize the urge as a cloud passing by or a train moving past the station.

Example

Scenario: Kevin has a strong urge to drink after work.

Practice:

1. Kevin pauses and says, “I am having an urge to drink.”
2. He sits quietly and focuses on slow breathing.
3. He notices tightness in his stomach and tingling in his arms.
4. He imagines the urge rising like a wave.
5. He watches it crest and gradually subside without reacting.

Inventor / Origin

Urge Surfing was developed by psychologist Alan Marlatt, Ph.D., a pioneer in relapse prevention and mindfulness-based addiction treatment.
Marsha Linehan incorporated similar principles into DBT distress tolerance.

Related Skills

• Observe
• Non-Judgmental Stance
• TIPP
• Radical Acceptance
• Opposite Action

Limitations

May not be effective if:

• Urge intensity is overwhelming and you lack other coping supports.
• Used alone without additional relapse prevention planning.
• You expect it to eliminate urges instantly.

Evidence Base

Research shows:

• Mindfulness-based relapse prevention reduces substance use relapse rates.
• Urge Surfing increases tolerance of cravings and reduces impulsive action.
• Regular practice strengthens prefrontal regulation and lowers reactivity.

Further Reading

• Marlatt, G.A., & Donovan, D.M. (Eds.). (2005). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors.
• Mindfulness-Based Relapse Prevention
• DBT Self Help - Urge Surfing

References

• Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
• Bowen, S., Chawla, N., & Marlatt, G.A. (2010). Mindfulness-Based Relapse Prevention for Addictive Behaviors. Guilford Press.
• Baer, R.A. (2003). Mindfulness Training as a Clinical Intervention. Clinical Psychology: Science and Practice, 10(2), 125–143.