Urge surfing exercise

Ride the urge wave

An urge can feel like an instruction. You can watch it before choosing what happens next.Name the pull, watch it for a short timed window, then choose one safer move after the wave.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Name the urge

Write what the urge is pushing toward, then move on.

Subtitles

First, name the urge without judging it.

Watch the wave, choose after

Name the urge

Tap the closest example, or write your own general words. No method details are needed.

This means naming the pull without treating it as an order. Use a plain label for what the urge is pushing toward, not a detailed plan.

To get out of this feeling
To use
To contact someone
To leave
To act on the urge

On-screen guide

An urge is a strong push. It is not an instruction.

Ideas

Your words

Evidence basis

Urge surfing is an evidence-informed distress-tolerance skill used in thought-and-action and skills-based self-help. It helps a person notice an urge as a body-and-mind event that can rise, peak, and change. This is self-help only; if the urge could lead to immediate harm, use Help now or your safety plan first.

Body alarm

Starting with the body.

Urge surfing exercise

Ride the urge wave

An urge can feel like an instruction. You can watch it before choosing what happens next.Name the pull, watch it for a short timed window, then choose one safer move after the wave.

Choose how to use thisAudio will be ready in a moment. You can still continue.

If you might be unsafe, use Help now or your safety plan first. Your writing stays on this device.If unsafe, use Help now or your plan first.

Help now Safety plan

Name the urge

Write what the urge is pushing toward, then move on.

Subtitles

First, name the urge without judging it.

Watch the wave, choose after

Name the urge

Tap the closest example, or write your own general words. No method details are needed.

This means naming the pull without treating it as an order. Use a plain label for what the urge is pushing toward, not a detailed plan.

To get out of this feeling
To use
To contact someone
To leave
To act on the urge

On-screen guide

An urge is a strong push. It is not an instruction.

Ideas

Your words

Evidence basis