Urge surfingRiding out a craving or urge

0:04Riding the wave

An urge is a strong pull to do something: to drink, smoke, or use, to eat, or to act on a strong emotion. In the moment, it can feel like it will keep growing until you give in.

But urges are usually short-lived. Like a wave, they rise, crest, and fall. Urge surfing means accepting the feeling instead of fighting it, and riding it out without giving in, knowing it will pass.

0:32How to surf an urge

First, notice the urge and name it, without judging yourself. This is an urge. It's normal, and it will pass.

Then get curious about it. Where do you feel it in your body? Is it tight, warm, restless? Does it change as you watch it?

Breathe slowly, and let your breath carry you up and over the peak. Remind yourself: it rises, it crests, and it falls.

1:00Try it together

Let's ride one together. Bring to mind a small, mild urge. Notice where you feel it in your body. Breathe in slowly. And out. Notice whether it's rising, or holding steady. Breathe in. And out, letting it crest and fall. Notice how it has changed, even a little.

That's urge surfing. Like any skill, it gets easier with practice.

2:03Making it work for you

It helps to plan ahead. Know your triggers, and have a few things ready: reminding yourself of your reasons for changing, talking with someone you trust, or a distracting activity, like a walk.

A slip doesn't erase your progress. Every urge you ride out is practice for the next one.

2:25Getting support

If urges to drink or use feel too strong to manage, you don't have to do it alone. Talk with your care team. For treatment referrals and information, the SAMHSA National Helpline is free and confidential.

And if you're in crisis, or have urges to harm yourself, call or text 988, any time, day or night.