What We’ll Cover

• What urge surfing is and how it works.
• A step-by-step guide to practising urge surfing.
• Additional strategies to manage triggers and distractions.

What is urge surfing?‍

Urge surfing is about “riding the wave” of a craving. Rather than giving in to the urge, you observe it, acknowledge it, and let it pass naturally. Just like waves, these urges rise, peak, and eventually fall. By staying present and not acting on the craving, you can potentially:

• Increase awareness of what leads to the craving (triggers).
• Understand the root causes behind your cravings.
• Build resilience to manage urges over time.

How to practice urge surfing

1. Acknowledge the urge: Recognise the craving you’re experiencing, whether it’s for food, a drink, or something else.
2. Reflect on your emotions: Pause and consider what’s happening emotionally or in that particular moment. Are you stressed, bored, or tired? Writing this down in a journal or diary can help to identify patterns over time.
3. Observe without reacting: Let the urge play out naturally, and try to avoid acting on it or suppressing it with an alternative distraction.
4. Ride the wave: Urges can feel uncomfortable, but remind yourself that they will pass. Wait 15–20 minutes and observe the intensity rise and then fall.
5. Reflect after the wave: Once the urge has passed, think about what triggered it. Consider if you can plan to manage similar triggers in the future.

Things to reflect on during Urge Surfing

While riding out the urge there will be challenging moments, where you just want ti give in. However, there are things that you can remind yourself to help it pass:

• Urges are temporary: They will pass, and you have the power to resist.
• Cravings are normal: It’s human nature to desire specific foods or drinks.
• Discomfort is ok: Feeling unsettled or agitated during the process is part of learning to manage cravings.

Managing triggers‍

Knowing your triggers can help reduce the intensity of cravings. As you start to learn more about your cravings and what causes them, start to pre-empt when they might happen again, and plan around them:

• Stress: Try out new techniques to manage stress and avoid emotions driving your cravings, for example, deep breathing or mindfulness exercises. 
• Hunger: Eat something healthy and well-balanced if the feeling of genuine hunger becomes too much to 
• Environment: Leave high-risk locations or situations that may amplify emotions. Try to also avoid having foods and drinks in your close proximity as this can also trigger cravings for it.
• Support: Seek help from your group and mentor, or those close to you during emotionally challenging situations.

Delay and distract‍

Engaging in another activity can help weaken the urge, for example:

• Taking a walk our getting outside.
• Listening to music or an engaging podcast.
• Calling a friend or talking with someone in person.
• Reading a book.
• Practising a hobby or doing physical activity.

The longer you delay acting on the urge, the more likely it is to fade.

Summary‍

Urge surfing is a mindful way to observe and manage cravings without immediately giving in to them. While it may not always be easy or work every time, consistent practice can help you develop a healthier relationship with food. Remember, this is just one of many tools available to support you on your journey. If you need further guidance, reach out to your Roczen mentor or clinician for personalised advice.