How to "urge surf" your cravings

Like a wave, every craving or urge has a beginning, a middle and an end. These urges are driven by the dopamine and reward systems in our brains, but they are always temporary. Through mindful awareness of the craving, we can “surf” the urge, using the breath as a surfboard to ride out the wave.

The acronym of RAIN explains how to do this:

• Recognize the onset of the craving or urge as it arises and RELAX- don’t try to ignore or resist it; relax and breathe, releasing any tension as the wave approaches and…
• Allow and accept that the wanting or craving is here. This is the opposite of fighting cravings with willpower, which only increases their intensity. Instead of trying to distract yourself, turn toward the physical sensations of the urge and…
• Investigating with gentle curiosity… “What is going on in my body right now?” Breathing and…
• Naming the sensations as the urge builds with succinct descriptions of what is being experienced in the body: e.g. tightening, heart racing, rising, burning, salivating; and as the wave crests… sweating, shaking, throbbing- whatever is being noticed; and again as the wave subsides… Lessening, calming, opening… always coming back to the breath if sensations get too intense to “surf the urge” through its entirety until it naturally subsides.

It is a good idea to begin with mild cravings, meeting each urge as an opportunity to learn how you can best meet craving the next time it arises. Everyday digital habits are a great place to start practicing. For example, the compulsive pull to check your phone follows the same pattern, and you can apply these same techniques to break free from phone addiction. With each successful “surfing” the wave of the urge, confidence builds to handle the next one.