A mindfulness technique where someone treats a craving like a wave—watching it rise, peak, and fall without acting on it.
In the context of addiction treatment:
Commonly taught in mindfulness-based relapse prevention, DBT, and other therapies.
What to know:
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Emphasizes noticing sensations, thoughts, and feelings without judging or reacting.
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Cravings rarely stay at a 10/10 intensity for very long; urge surfing helps you get through the peak.
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Works best when practiced regularly, not only in crisis.
Example:
A person feels a strong urge to use after a stressful text; they sit in a chair, focus on their breath and body sensations, and mentally “ride the wave” for 15 minutes until the craving subsides.