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Urge Surfing Tool
Urges are like waves - they rise, peak, and fall. This tool helps you ride the wave until it passes.
How strong is your urge right now?
Rate your urge intensity from 1 (low) to 10 (high)
LowHigh
Breathing Exercise
5 cycles of calming 4-4-6 breathing to slow your heart rate
~2 min
5-4-3-2-1 Grounding
Use your senses to anchor yourself in the present moment
~3 min
Wave Visualization
Visualize the urge as a wave that rises and falls
~2 min
Rate your urge intensity above to begin
What is Urge Surfing?
Urge surfing is a mindfulness technique that helps you cope with cravings without giving in. Instead of fighting the urge or giving into it, you observe it like a wave in the ocean.
Research shows that most urges peak within 15-20 minutes and then naturally subside. By staying present and using these techniques, you can ride out the wave until it passes.
The more you practice urge surfing, the shorter and weaker your urges become over time.