Riding the Wave: Managing Binge Eating Through Urge Surfing
Riding the Wave: Managing Binge Eating Through Urge Surfing
Written by Lily Thrope
What is Urge Surfing?
Urge surfing is an effective visual mindfulness technique for controlling undesirable behaviors. It is especially useful in binge eating recovery.
How do I Use Urge Surfing?
Urge surfing is a way of ‘riding’ out cravings, in a safe and attuned manner. The first step is to label the sensation as you begin to feel the urge or craving. For example, you may desire to binge at the end of a stressful day or after a fight with a friend. If you are able to, move yourself to a quiet space and relax your eyes. As the urge or craving becomes more intense, visualize the urge as a giant blue wave with big white peaks coming towards you. As the urge becomes stronger or reaches its most intense peak, attempt to create detachment from the desire to binge. Several different coping mechanisms can be used during this step, like deep breathing or meditation. You may also pay close attention to your bodily sensations. What does this urge feel like? Where does it manifest in your body? Try to observe these feelings without judgment but with curiosity and neutrality.
The idea behind this visualization is that urges, just like waves, can come on strong, grow rapidly, peak, and then dwindle. Urge surfing is a way to visualize a craving as something that is short-lived and will not last forever. Life presents continual moments of discomfort and it is helpful to learn how to ride these moments out. In using urge surfing, we can accept and tolerate these moments with mindfulness and curiosity, instead of shame and guilt.
Once the urge has passed, it can be helpful to reflect on what helped and what didn’t. Remember to give yourself credit for your efforts and acknowledge the work you have done.
Does Urge Surfing Work?
It is important to have some basic insight into what triggers these urges and how to recognize them. As time goes on you will get more accustomed to using the technique. It is also important to recognize that urge surfing is not an avoidant or restrictive practice, but a way to strengthen the mind-body connection. When we are feeling triggered and disconnected from our bodies, we are not in a state of intuition.
If you are looking to learn more about urge surfing, you can schedule your free 15-minute consultation. You can also email us with any questions or inquiries at hello@thropetherapy.com. We look forward to hearing from you!
