Okay, I have a confession to make. I was in the middle of writing something else when I remembered this technique. Not that you needed to know that, but I'm very excited as I type this because it can be used for
triggers in addiction recovery and for emotions surrounding betrayal trauma.
Urge surfing is a mindfulness-based technique that helps you observe your cravings without acting on them.
Instead of fighting the urge or giving in, you focus on riding it out by using the four N’s of Urge Surfing:
Notice
Start by simply noticing that the urge, trigger, or craving has shown up. Make sure you’re not judging yourself or freaking out. I understand this can be a challenge, but right now we’re just observing.
Name
Next, you name it. Literally. You can say, "I notice I'm having the urge to ___." Or “I’m feeling ___”. Naming it gives you some distance from it.
Normalize
Remind yourself that urges and emotions are a normal part of your recovery and healing.
Navigate
Finally, you navigate through the urge using your chosen coping strategies. These can be breathing exercises, grounding techniques, or simply waiting it out while tracking your emotions.
Let’s Stay Connected
If this resonates with you, I’d really love to know. You can comment below or email me. You’re also invited to join other Bookenders on Reddit.
And if you’re looking for deeper exercises, I wrote Bookends of Recovery & Healing Workbook to help you heal from betrayal trauma and addiction by using creative exercises, action tools, and guided reflection.
Warmly,
Laura 🌻
