Urge Surfing: Ride the Wave of Cravings with Mindfulness

What Is Urge Surfing?

Urge surfing is a mindfulness strategy that helps you navigate intense impulses without acting on them. Developed by psychologist Dr. Alan Marlatt, it encourages you to observe urges like waves—rising, cresting, and eventually fading.In other words, rather than reacting immediately, you learn to pause and watch the urge unfold.

Moreover, this approach is especially helpful for managing behaviors like emotional eating, substance use, or reactive outbursts. Instead of resisting or suppressing urges, you learn to stay present and let them pass.

Why Do We Experience Urges?

Urges are part of being human. They’re strong impulses to seek comfort, relief, or stimulation—like reaching for a snack when stressed or reacting sharply during conflict. These responses are often tied to our brain’s reward system.

Fortunately, most urges peak within 20–30 minutes and fade naturally. Rather than fighting them, which can intensify discomfort, practicing mindful awareness allows you to ride them out with greater ease and clarity.

How to Practice This Technique

Here’s a simple guide to help you get started:

Notice the Impulse
Pause and name it: “I feel the urge to [eat, yell, scroll, etc.].”
Tune Into Your Body
Where do you feel it? Is there tension, restlessness, or heat?
Breathe Slowly
Use your breath to stay grounded in the moment.
Visualize a Wave
Picture the urge rising and falling like a wave in the ocean.
Stay Present
Let the urge pass without judgment or action.
Reflect
After the wave subsides, consider what helped you stay centered.

Using Mindful Surfing in Everyday Life

You can apply this technique in many situations:

When tempted to check your phone during work.
When cravings hit during a stressful moment.
When you feel the pull to react emotionally in a conversation.

With practice, you’ll build emotional flexibility and learn that you are not your impulses—you are the observer.

Final Thoughts

This technique isn’t about being perfect—it’s about learning to pause, reflect, and respond with intention. It’s a skill that grows with practice and self-compassion.

If you’re navigating overwhelming urges or want to explore mindfulness-based strategies, therapy can offer support and guidance.

You don’t have to ride the waves alone.