Mindfulness 101: Urge Surfing

The goal for using mindfulness is to bring oneself back to focus on the here and now, which then aids in the fading of the urge (Linehan, 1993).  Urge surfing is an aspect of mindfulness that guides people through the cognitive reactions, emotional waves and drives that come with everyday life.  Urge surfing allows people to ride the waves of intense emotions and urges, or drives, to act. 

The basic procedure is:

1) To notice, or observe, the thought, urge, or emotion;

2) To describe it;

3) To self-validate, which looks for the reasonable aspects of one’s response to confirm that something is valid and makes sense under the circumstances and in the appropriate context (Fruzzetti, 2006); and

4) To let it pass. 

Do not be surprised if the urge does not cease immediately; generally urges last for approximately twenty-one minutes with varying levels of intensity (Honig, 2009).  Urge surfing works well when it is accompanied with other skills, such as distracting by writing in a journal.  Another option for distraction is playing a game of solitaire with actual playing cards.  This engages your body and your mind to focus on the present moment and not on the distressing situation.

Remember, things come and go in waves, so hang ten and ride the waves of life as they come.