This is the last blog in a 3 part series on Mindfulness and Addiction. This one is all about getting our hands dirty in practice when it comes to working with cravings and urges. Let me set the landscape. Dr. Alan Marlatt had a friend who was a surfer and also a cigarette smoker and no matter how hard he tried, he just couldn’t quit. Alan described this process of bringing attention to the breath while observing the physical sensations of the urge and watching them as they came and went. His friend said to him “It’s like you’re using the breath the surf the urge”. And so it was, urge surfing was born.
I had mentioned in an earlier blog that an urge is an impulse to engage in the addictive behavior and is expressed via physical sensations in the body. Cravings are thoughts or desires to engage in the behavior. An urge to engage in an addictive behavior can be seen as an ocean wave in that it starts small, gets bigger, crests, and finally subsides. The peak of an urge usually lasts somewhere between 20-30 minutes. Urge surfing teaches us to use the focus of our breath as a “surfboard” for riding the wave of uncomfortable thoughts, feelings, and sensations rather than the usual approach of try and avoid the discomfort of the urge by using.
Here’s how to do it:
See if you can try some of this next time you have a craving or an urge to get on the internet or get back to that text when, in the moment, your relaxation or family might need you more.
Each time we are able to successfully use mindfulness to ride out the craving to engage in our addictive behavior – our cravings or urges become less frequent and less intense and we become stronger, more confident, and more in control of our own lives.
Finally, it is also well known that for most people, recovery is facilitated best with the support system of a community who can share struggles, triumphs, and healthy lifestyle choices together. I recommend looking up a community in your area to join around your particular addiction. Also, if you are suffering from physical or severe psychological issues, I recommend seeking support from a medical and health care professional.
As always, please share your thoughts, comments, and questions below. Your additions here provide a living wisdom for us all to benefit from.
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From Psych Central's Dr. Elisha Goldstein:
Mindful Recovery and Relapse Prevention for the Holidays | Mindfulness and Psychotherapy (December 9, 2010)
Surfing the Urge | Talk Therapy (January 18, 2011)
Not giving up - SoberRecovery : Alcoholism Drug Addiction Help and Information (November 25, 2011)
Last reviewed: 16 Feb 2009