Urge Surfing: How Riding the Wave Breaks Bad Habits (original) (raw)

Key Insights

Urge SurfingWe all experience cravings, sometimes daily.

For some, it might be chocolate, caffeine, or social connection, while for others, it can be more serious, including gambling, out-of-control spending, alcohol abuse, or the use of illicit drugs (Harris et al., 2017; Bowen & Marlatt, 2009).

While often benign, cravings can result in unhealthy, potentially damaging behaviors that can lead clients to seek help from medical practitioners, counselors, and coaches.

Urge surfing offers a mindfulness-based approach to managing cravings, through developing an accepting, nonreactive outlook toward them, and has proven helpful in treating various addictions (Abouzed et al., 2020).

This article explores urge surfing and its potential to help clients ride the wave and break their bad habits.

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Urge Surfing: What Is It?

Urge surfing was developed by Marlatt and Gordon in 1985 to help individuals better cope with cravings and urges associated with addictive substances and behaviors.

“During the practice of urge surfing, individuals focus on, observe, and accept their experience of cravings.”

Harris et al., 2017, p. 144

Understanding the psychology behind urges

Much of our behavior can be attributed or related to bodily sensations that we experience as urges or desires for action. Yet urges are not always simple reflexes; they can be far more complex (Jackson et al., 2011).

An urge is typically a drive for action even if it does not enter our conscious awareness. For example, when walking to work, we may become aware of an urge to visit the bathroom, yet in a boring meeting, we can be surprised by a pressing need to yawn (Jackson et al., 2011).

The psychology behind urges involves an often complex combination of cognitive, emotional, and physiological processes that vary in intensity. Psychological factors might include (Singh et al., 2019; Bowen & Marlatt, 2009):

Over time, urges can become habits triggered in response to specific cues or situations, even if we are consciously unaware of the desire. They can be challenging to resist and may require help from counselors or coaches (Bowen & Marlatt, 2009).

With appropriate support, clients gain “a strengthened understanding that the urge is a temporary phenomenon with a beginning, middle, and end that is a product of contingent factors that are constantly changing” (Singh et al., 2019, p. 176).

Such perspective change helps the individual see that a craving only needs to be managed for a short time; it will not be permanent.

So, what is urge surfing?

Urge surfing is a mindfulness-based technique that often forms part of a larger relapse prevention treatment for substance abuse. It also offers a valuable approach for helping individuals manage less severe but unwanted cravings (Bowen & Marlatt, 2009).

The individual is encouraged to “picture urges as waves” and imagine riding them “as they naturally ebbed and flowed, rather than fighting the urge or giving in to it” (Bowen & Marlatt, 2009, p. 668).

It involves recognizing the urge, along with associated physical sensations and thoughts, without judgment. The goal is to be less reactive and more accepting of our cravings. We allow them to pass without acting on or responding to them.

Urge surfing has helped treat a range of cases and conditions, including supporting smoking cessation in college students, reducing anxiety, managing atopic eczema, and treating alcohol and drug addiction (Bowen & Marlatt, 2009; Harris et al., 2017; Singh et al., 2019).

A simple way to break a bad habit - Judson Brewer

In his video “A Simple Way to Break a Bad Habit,” Judson Brewer explores the relationship between mindfulness and addiction and how we can manage our urges.

The Role of Mindfulness & Self-Awareness

Mindfulness and self-awareness have a vital role to play in managing urges. While they may not initially reduce them, such techniques can potentially change our response to them (Bowen & Marlatt, 2009). For example, we may still wish to pick up our mobile phones again to check social media, yet we can resist the temptation.

Urge surfing is introduced as a mindfulness and self-awareness skill that promotes attending to cravings and urges without needing to avoid them. The client uses such techniques to observe and accept the experience of cravings (Harris et al., 2017).

Research confirms its importance as a treatment, recognizing that “mindfulness-based treatments may be particularly useful for individuals who use substances to alleviate emotional, physical, or cognitive discomfort” (Bowen & Marlatt, 2009, p. 666).

Therapists and counselors working with clients to bring their urges under control encourage self-awareness, nonreactivity, and acceptance to support alternate responses and weaken (often automatic and unconscious) links between emotions, cues, thoughts, and addictive behavior (Bowen & Marlatt, 2009).

Abouzed et al., (2020) reported the use of mindfulness in patients experiencing chronic skin conditions, such as atopic dermatitis. Through learning mindfulness practices, such as becoming more aware, grounded, and compassionate toward themselves, participants could better observe the urge to scratch without acting on it. They learned to observe the compulsion as though it were a wave, letting it pass by.

Our article on mindfulness practices provides a treasure trove of exercises and activities (21 in total) for adults that can be helpful during urge surfing.

What Are the Benefits?

Urge surfing, performed in line with techniques to improve self-awareness and mindfulness, is a valuable technique for treating clients with unwanted or unhelpful bad habits, cravings, and urges.

Benefits include (Bowen & Marlatt, 2009; Harris et al., 2017; Singh et al., 2019):

  1. Increasing self-awareness
    Developing a more profound understanding of their thoughts, emotions, and physical sensations helps them identify triggers and respond more thoughtfully.
  2. Nonreactivity and acceptance
    Clients can observe cravings without immediate reaction through fostering a mindset of acceptance and reducing impulse-driven behaviors.
  3. Breaking automatic response patterns
    Helping clients notice the natural rise and fall of cravings decreases habitual engagement in addictive behaviors.
  4. Enhanced emotional regulation
    Learning to manage uncomfortable emotions associated with cravings decreases reliance on addictive behaviors as coping mechanisms.
  5. Increased self-control
    Controlling impulses by allowing space for choosing how to respond to urges ultimately leads to healthier decision-making.
  6. Long-term behavior change
    Ongoing practice leads to durable changes and more enduring management of cravings in healthier ways.
  7. Reduced impulsivity
    Cultivating a non-attached perspective toward cravings helps clients resist immediate gratification.
  8. Enhanced coping skills
    Gaining alternative coping mechanisms like deep breathing or meditation helps handle discomfort without succumbing to harmful behaviors.
  9. Increased self-control and conscious decision-making
    Developing greater self-control supports goal- and value-driven decisions.
  10. Comprehensive treatment approach
    These techniques can be integrated into a broader treatment strategy incorporating other evidence-based practices and support systems.

The benefits of urge surfing can be maximized through regular practice and the support of appropriately skilled professionals.

A Word of Caution About Urge Surfing

Observe anxiety mindfullyWhile research suggests that urge surfing is a powerful approach that can be effective in various situations, as with all therapeutic and coaching interventions, there are limitations and points to consider (Abouzed et al., 2020).

Urge surfing may be better seen as part of a comprehensive treatment plan rather than a standalone solution. It also requires practice and consistency to maximize its effectiveness, most likely including support from a trained and experienced professional.

The individual must be prepared to embrace self-awareness and mindfulness skills and techniques and recognize that it does not guarantee that the chance of relapse is entirely eliminated (Abouzed et al., 2020; Harris et al., 2017).

How to Practice Urge Surfing in 8 Steps

Urge surfing must be individual to the client and specific to their needs. However, the following eight steps offer a general approach that can be tailored as required.

The client is asked to perform the following (modified from Singh & Joy, 2021):

  1. Be mindful of urges as they arise.
    Become aware of urges as they arise.
  2. Focus on bodily sensations.
    When an urge is detected, concentrate on the areas in your body where it manifests, such as a dry mouth, salivation, abdominal sensations, chest tightness, or heaviness. Take note of the intensity.
  3. Observe with nonjudgmental awareness.
    Remain present for the urge. Observe without judgment or attachment and remember that it is transient.
  4. Focus on each breath.
    Bring attention to your breath without altering its flow, speed, or length.
  5. Ride the urge.
    Think of your breath as a surfboard to ride the urge as it flows through you, rising, gaining strength, and peaking in intensity, before dissolving again. Surf the urge for a minute or two.
  6. Observe transformation.
    Shift attention back to the areas in your body where the urge was initially present and observe the changes. How are the feelings and sensations associated with the urge reducing?
  7. Return to the breath.
    Continue observing the urge until it fully dissolves while focusing on your breath.
  8. Show gratitude.
    Appreciate yourself for being present for the urge without giving in to it. Note that you responded to your intentions and did not react by reverting to old habits.

5 Tips to Increase Chances of Success

Breathing techniquesUse the following five tips to increase the likelihood of success in urge surfing for your client (Singh & Joy, 2021):

  1. Learn the process and try it out so you are ready the next time an urge arises.
  2. Be consistent.
  3. Apply urge surfing when needed, but recognize that it will sometimes fail.
  4. Be kind and forgive yourself.
  5. Set time aside to practice. Find somewhere quiet, close your eyes, and recall the scene where you last wished you applied urge surfing.

Seek out the support of experts or groups practiced in managing and avoiding unwanted behaviors.

2 Similar Self-Regulation Techniques

While urge surfing is popular and effective, other techniques have a similar effect as “riding the wave.”

SOBER breathing space

The SOBER technique can help eliminate automatic reactions such as anger (modified from Singh & Joy, 2021).

4-7-8 breathing

Breathing techniques are powerful tools for regaining control. A technique known as 4-7-8 breathing engages with the parasympathetic nervous system to restore a sense of calm and control (Nestor, 2020):

2 urge surfing worksheets

The following two worksheets offer variations on the urge theme. The first, based on the eight steps above, is more suitable for adults, while the second is more appropriate for children.

Helpful Resources From PositivePsychology.com

We have many resources available for therapists and mental health professionals to help clients let go of unhealthy habits.

As a starting point for working skillfully with cravings, you might find our collection of mindfulness quotes helpful; several speak directly to the nature of desire, discomfort, and the freedom that comes from observing urges rather than obeying them.

Other free resources include:

More extensive versions of the following tools are available with a subscription to the Positive Psychology Toolkit©, but they are described briefly below.

This exercise offers a detailed breakdown of the steps when working with clients, summarized as follows:

Teaching clients the skill of acting contrary to their urges helps them regulate maladaptive habitual reactions and initiate a more adaptive reaction.

Try out the following steps:

If you want to guide others in cultivating self-compassion and emotional wellbeing, our Self-Compassion X© training program is the right tool for you. Designed for practitioners to use anywhere, it is filled with ready-to-use practices.

Lastly, if you’re looking for more science-based ways to help others develop self-compassion, check out this collection of 17 validated self-compassion tools for practitioners. Use them to help others create a kinder and more nurturing relationship with the self.

A Take-Home Message

While urge surfing began with the aim of supporting individuals with addictions and substance abuse problems with their unhealthy urges, it has since become a staple for treating anyone with unwanted cravings (Harris et al., 2017; Bowen & Marlatt, 2009).

Although urges are often reactive, they are more than simple reflexes. While they may become conscious, such as a strong desire to eat the last piece of chocolate, they can also surface unexpectedly. Think of the angry driver reacting to another’s poor driving (Jackson et al., 2011).

Each urge is a combination of triggers and factors involving emotional, physical, and cognitive processes, potentially driven by conditioning, reinforcement, and our need to escape how we feel.

Many who experience ongoing unwanted, unhelpful, and even dangerous urges will seek the support of trained mental health professionals. A counselor or coach may adopt urge surfing along with other techniques to support clients in regaining control over their desires.

Clients are encouraged to mindfully identify the urge while recognizing that it is temporary and that they only need to manage it briefly. With practice, the individual learns to adopt a compassionate, nonjudgmental view of themselves, seeing the urge as a wave that can be ridden as it ebbs and flows without acting on it or responding to it.

Urge surfing is a powerful tool for any health professional and can help clients with many unwanted desires, urges, cravings, and compulsions that are limiting or controlling their lives.

We hope you enjoyed reading this article. Don’t forget to download our five positive psychology tools for free.

Frequently Asked Questions

Cravings and urges are similar in that they both involve a strong desire for something that may lead to unwanted behaviors. ​While the terms are often used interchangeably, cravings are typically associated with specific substances and are ongoing, while urges can be more general, short-term, and related to bodily sensations or desires for action (Jackson et al., 2011).

The duration of urge surfing varies depending on the individual and the nature of the urge and most often lasts only seconds or minutes. ​The goal of urge surfing is to observe and ride the wave of the urge until it naturally subsides (Bowen & Marlatt, 2009).

Research suggests that urge surfing is an effective technique for managing cravings and urges associated with addictive substances and behaviors. It has been used successfully in treating various addictions, such as smoking cessation, alcohol and drug addiction, and managing health conditions, including atopic eczema (Bowen & Marlatt, 2009; Harris et al., 2017; Singh et al., 2019).

While urge surfing is primarily used for managing cravings and urges related to addictive behaviors, it may also be helpful for individuals with obsessive-compulsive disorder (OCD). ​However, it is essential to note that urge surfing is not usually considered a standalone treatment for OCD but may form part of a comprehensive treatment plan that includes evidence-based therapies (Nichols, 2015; Abouzed et al., 2020).

Jeremy Sutton, Ph.D., is an experienced psychologist, coach, consultant, and psychology lecturer. He works with individuals and groups to promote resilience, mental toughness, strength-based coaching, emotional intelligence, wellbeing, and flourishing. Alongside teaching psychology at the University of Liverpool, he is an amateur endurance athlete who has completed numerous ultra-marathons and is an Ironman.

Jeremy Sutton