Urge Surfing Worksheet

Urge surfing is a mindfulness technique that teaches individuals to observe cravings or impulses without acting on them. It’s based on the idea that urges, like waves, naturally rise, peak, and fade away with time. By noticing these sensations mindfully, people can reduce impulsive reactions and build greater self-control.

Urge surfing is most commonly used in Dialectical Behavior Therapy (DBT) and Mindfulness-Based Relapse Prevention (MBRP), though it also draws from Cognitive Behavioral Therapy (CBT) principles. DBT emphasizes using mindfulness to tolerate distress, which aligns with urge surfing’s focus on observing urges nonjudgmentally. In practice, it bridges both approaches—combining CBT’s cognitive awareness with DBT’s mindfulness-based coping skills.

A person trying to quit smoking might notice an intense craving, focus on their breathing, and observe the sensation pass instead of lighting a cigarette. Someone managing emotional eating might feel the urge to snack, but instead, they can watch the discomfort rise and fall like a wave. Another example is a client who, during conflict, pauses, breathes, and lets the anger subside before responding.