Urge Surfing: A Mindfulness Technique for Managing Cravings & Impulses

Whether it’s the pull to binge, purge, restrict, scroll, or self-soothe with food, urges are a common—and often distressing—part of the eating disorder recovery process. In the moment, these urges can feel overwhelming, demanding immediate relief. But what if you didn’t have to obey the urge? What if you could ride it like a wave—and watch it pass?

Urge surfing is a mindfulness-based strategy developed in addiction recovery and widely used in eating disorder treatment to help individuals sit with cravings without acting on them. This practice empowers individuals to observe urges with curiosity, rather than fear, building distress tolerance and self-trust.

What Is Urge Surfing?

Urge surfing is a technique first introduced by psychologist Dr. Alan Marlatt, a pioneer in relapse prevention. It teaches individuals to mindfully “ride out” urges instead of fighting them or giving in. Just like ocean waves, urges rise, peak, and fall—and they do not last forever.

"An urge is like a wave: it builds in intensity, reaches a peak, and eventually crashes. The skill is learning to stay on the board without getting pulled under."

This approach is especially helpful for:

• Binge eating or emotional eating

• Purging urges

• Restriction or compulsive movement

• Body-checking or self-harm impulses

• Substance use and other self-soothing behaviors

Why Does It Work?

Urge surfing changes your relationship with urges. Instead of reacting automatically, you learn to:

• Recognize the urge as a mental and physical event—not a command

• Observe it without judgment

• Allow it to peak and pass, strengthening the “muscle” of self-regulation

• Interrupt automatic behavior loops, paving the way for new patterns

Brain imaging studies show that mindfulness practices like urge surfing decrease activity in the brain’s reactivity centers, allowing the prefrontal cortex (responsible for decision-making) to remain online (Hölzel et al., 2011).

How to Practice Urge Surfing

Step 1: Notice the Urge

Pause when you feel the urge arising. You might notice:

• A tightness in your chest or throat

• A racing mind or tunnel vision

• A strong desire to escape or fix the discomfort

Label it gently: “I’m having the urge to binge.” Or “I’m feeling the impulse to restrict.”

Step 2: Breathe and Ground

Shift your attention to your breath. Inhale slowly through your nose and exhale through your mouth. Feel your body sitting or lying down. Use grounding statements like:

• “I am here.”

• “This is just a moment.”

• “I can ride this wave.”

Step 3: Observe the Urge Like a Wave

Visualize the urge as a wave building in intensity. Where do you feel it? What does it want you to do? Track it like a curious scientist, not a judge. You might ask:

• Where in my body is this urge strongest?

• What emotion is underneath it—anxiety, boredom, sadness?

• How intense is it on a scale of 1–10?

Remind yourself: This urge is not dangerous. It is uncomfortable, but it will pass.

Step 4: Ride It Out

Stay with the feeling. Let the wave crest, and then fall. Most urges peak within 20–30 minutes, though it may feel longer. With time and practice, the wave becomes easier to surf.

Tips for Getting Started

• Use timers or tracking apps to measure how long the urge lasts. Watch the intensity rise and fall.

• Create a coping card or script to read during urges.

• Track patterns: Are certain times, places, or emotions triggering your urges?

• Start with low-stakes urges, then work toward more intense ones.

• Pair with other DBT or CBT tools (like opposite action or distress tolerance strategies).

What If I “Give In” to the Urge?

That’s okay. Recovery is not about perfection. Each time you pause—even for 10 seconds—you are changing the script. Over time, the pause becomes longer, and the urge becomes less powerful.

Use moments of struggle as data, not defeat. Ask yourself:

• What did I feel right before the urge?

• What might I try differently next time?

• How can I respond with compassion, not shame?

When to Use Urge Surfing

Urge surfing works best when:

• The behavior is impulsive or habitual

• The person has adequate emotional safety and coping tools

• Used in conjunction with therapy and support

It may not be appropriate when:

• The behavior is lifesaving or compulsive (e.g., restricting due to trauma)

• The urge is part of active suicidality or severe substance use without medical supervision

Always consult with a licensed therapist to determine if urge surfing is appropriate for your treatment plan.

Final Thoughts

Urges can feel overwhelming, but they are temporary signals, not permanent truths. Urge surfing invites you to approach these moments with curiosity, breath, and compassion—not resistance or fear.

You are not your urges. You are the surfer. And with time, you can learn to ride every wave that comes your way.

References

• Marlatt, G. A., & Gordon, J. R. (1985). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors.

• Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.

• Linehan, M. M. (2014). DBT Skills Training Manual (2nd ed.). Guilford Press.

• Kristeller, J. L., & Wolever, R. Q. (2011). Mindfulness-based eating awareness training for treating binge eating disorder. Eating Disorders, 19(1), 49–61.