How to Ride the Wave#

Emotional RegulationWeek 8

Surfing the Urge is a technique to overcome emotional impulses by riding the wave. It’s used to enable you to ride the emotional wave & tolerate a distressing situation more effectively. The feeling of wanting or needing to do something will eventually pass, but resisting the temptation, to not give into an urge, is hard.

Ways to Ride the Wave#

    • Notice feelings as passing thoughts.
    • Envision your emotions as a passive wave, coming and going.
    • Don’t cling to negative emotions, especially if they’re damaging.
    • Pay attention to your body; release any tension you’re holding onto. Try some breathing exercises, use the TIPP skill or just STOPP.
    • Be willing to understand yourself & your thoughts.
    • Stay in the moment; focus on what needs doing now.
    • Keep yourself occupied.

    Remember:

    Acceptance is the entrance to change & the exit to suffering.

Backward Surfing the Urge We Are Not Our Thoughts Forward