Navigating recovery outside of rehab is a new challenge that may prove difficult at first, but over time you will become accustomed to it. A great way to improve your coping skills and prevent relapse is urge surfing. This technique was created by Alan Marlatt, a psychologist that focused on addiction. By learning how to urge surf, you can take away the power that your cravings have over you and instead learn to acknowledge them and let them pass. It can be arduous at first, especially if you are dealing with particularly strong cravings. However, anyone can learn how to urge surf and make it work for them and their recovery. By learning how to urge surf, you can prevent relapse in a whole new way and maintain your sobriety for the long-term.
Dr. Alan Marlatt, a psychologist focusing on addiction between the 1980s to 2000s, developed the urge surfing mindfulness technique on the basis that urges are impulses that often manifest as physical sensations in the body. This means that cravings and urges can show up as headaches, tension, stomach pains, sweating, and more. He believed that it is possible to identify and acknowledge these feelings rather than giving in to them as a means of preventing relapse. Because you are not allowing the urges to control you or judging yourself harshly for having them, you can allow them to pass as a normal part of the recovery process. Over time, you will realize how urges are temporary feelings that come and go. Riding the wave of these cravings can help you maintain your sobriety even in the face of powerful cravings.
Urge surfing is not complicated, although it can be challenging to practice at first, especially if you are dealing with severe cravings. However, it is still worth trying even in these situations, and you only have to follow a couple of steps to manage the urges:
While this technique works for some individuals in recovery, it will not work for everyone. You shouldn’t feel ashamed if urge surfing doesn’t work for you, as everyone is different and some things won’t work for everyone. However, you shouldn’t be discouraged if urge surfing doesn’t work for you. It is a type of mindfulness technique, and there are many other mindfulness techniques that you can try instead. Therefore, if urge surfing isn’t working for you, don’t force it. Try these exercises instead:
A great way to practice mindfulness is to practice controlled breathing. To do this, try the 4-7-8 technique. This technique involves inhaling through your nose for a count of four, holding it for a count of seven, and then exhaling through your mouth to the count of eight. Repeat this cycle three more times for a total of four breaths to help with anxiety, relaxation, and bringing awareness to your body and surroundings.
This technique helps bring you into the present and helps you become more aware of yourself and your surroundings. To begin, name five things you can see around you. Then, identify four things that you can touch. Move on to naming three things you can hear and two things you can smell. To finish, name one thing you can taste. Practicing this technique will help you bring more awareness to your body and ground you in times of cravings, anxiety, or other triggers.
Urge surfing was created as a relapse prevention technique that uses mindfulness to help individuals ride out their urges. This method helps prevent relapse and helps people acknowledge their urges without letting them control their bodies. Urge surfing is a simple technique that can be done anywhere. However, if you find that urge surfing doesn’t work for you, try out some other mindfulness techniques to see what suits your recovery needs. For more suggestions, call NorthStar Transitions. We want to ensure that our clients and alumni are set up for success in their recovery, even if they have finished treatment in our facility. We believe recovery is ongoing and requires personalized treatment, meaning we understand if you need extra help sometimes. Call us today to learn more about urge surfing and other mindfulness techniques to boost your recovery. You can reach us anytime at (303) 558-6400. Healing begins at NorthStar.
