Dialectical Behaviour Therapy, is one of the methods or strategies used to assist individuals in behaviour modification.
In particular, one of the tools/strategies from DBT is called “urge surfing”.
Urge surfing is a technique for managing one’s own unwanted behaviours.
Rather than giving in to an urge, a person learns to ride it out, like a surfer riding a wave.
After a short time, the urge will pass on its own. (So basically delay, distract, disperse). *Rise and fall with intensity.
To practice this, one must first acknowledge the urge, understanding what it is without judgement. Then, you focus on the physical sensations happening. Next, breathing - the best you can. If you are a master at this fantastic but not everyone is. That’s ok!
The biggest part of urge surfing is not giving into the initial trigger or thought that has created these sensations.
It’s a wave, so think of the feeling, want or urge as a large wave, going over you.
You can sink, swim, or surf.
How does it work?
Urge surfing works by helping individuals become more aware of their thoughts, feelings, and physical sensations when they experience an urge or craving.
By developing this awareness, individuals can learn to distance themselves from their urges and cravings and observe them with a sense of detachment. All in practice and time, no judgement or bias on yourself or your situation.
It’s an individual matter, and you can only do the best you can.
I’ll end in a note “the impulse is just a sensation; not a mandate. You have options”.
