DBT Exercise
Description
Urge surfing is a technique for managing drug and alcohol use, emotional outbursts, and other unwanted behaviours. In this activity, participants will learn to “ride out” their urge, like a surfer riding a wave.
How to practice urge surfing
Acknowledge you are having an urge.
Notice your thoughts and feelings without trying to change them.
Remind yourself:
It is okay to have urges, they are natural reactions to addictions and habits
An urge is a feeling, not a “must”. I can have this feeling and choose not to act.
Some discomfort is okay, I don't have to change it.
An urge is temporary. Like any other feeling, it will pass on it's own.
Other skills
Managing triggers: Use coping skills to reduce the power of triggers. Know your triggers ahead of time and have a strategy or skill prepared for each one. Examples: deep breathing if stressed, leaving a location if it is high risk, etc.
Delay & Distraction: Do something to take your mind off the urge. Every minute you delay increases the chance of the urge weakening on it's own. Examples: Go for a walk, call a friend, listen to music, read a book, practice a hobby, etc. Refer to your SMART VACI list.