What is urge surfing and how can this be used to help manage food cravings?

Food cravings can make you feel like your head is underwater and you must feed the urges in order to breathe. If you’re struggling to control impulsive eating habits, you’re not alone. In this article, we explain how you can engage in a healthy coping mechanism known as urge surfing that can help you combat unwanted cravings.

What is urge surfing?

Urge surfing is a technique used to help manage urges, cravings and unwanted behaviours. By noticing urges early on and practicing mindfulness, you can overcome any impulses and “ride the wave” until those feelings pass. This method is great for anybody who wants to tackle their cravings and alter their impulsive behaviours in an open-minded and non-judgemental way.

What is an urge?

An urge is a strong desire or impulse that can manifest in behaviours such as binge eating. You may feel overwhelmed and trapped into giving in to your urges, but you can control how you respond to them.

Imagine your urge as a wave:

How to surf the urge

1. Recognise the urge
   Identifying impulses and triggers early on will help when surfing the urge. Think about when you feel food cravings - is there something in particular that triggers it? Think about how you feel when a craving is coming along – where in your body do you feel the urge?
   
   
2. Acknowledge the urge
   It’s important to understand that you are experiencing cravings, and that it’s okay, you can get through it! Try to visualise it in your mind as the wave and focus on the point in your body where it feels the most intense.
   
   
3. Focus on your breathing
   Make sure you are in a safe, calm space and take some deep breaths. Know that your urge will grow, but you are not going to ignore it or feed it, you are going to surf the urge until it passes.
   
   
4. Surf the urge
   Ride it out. Visualise your craving as the wave, feel it grow as it reaches its peak. This is the most difficult part of the process. You may have to experiment on what will keep you present and anchored in the moment - try out some meditation techniques. Focus on your breathing while acknowledging your feelings and urges, tell yourself the wave will eventually fall.
   
   
5. Reflect
   When you feel like the urge has subsided, you may want to take more time to continue focusing on breathing and reflect on your feelings. How do you think it went? Are you still noticing any food cravings?
   
   
6. Repeat
   Surfing the urge takes practice and patience, may be difficult to get the hang of at the start, and may not work 100% of the time. The more you engage in mindfulness and positive thinking, the more you’ll be able to avoid unwanted behaviours and learn to develop healthy lifestyle habits.

Surfing the urge can last one minute or 30 minutes. It’s different for everybody and should be practiced for as long as you’re still feeling cravings and impulses. It’s useful to know that urges rarely last longer than 30 minutes if they aren’t yielded to.  

Everyone’s journey is different, and it can take a while to learn a new skill like urge surfing – so don’t be disheartened if it takes multiple attempts until it works for you!

Benefits of urge surfing

Surfing the urge is a healthy coping mechanism that can manage your cravings over time, allowing you to live the lifestyle you want. You’ll be exercising mindfulness which can reduce anxiety and fear surrounding your impulses. With enough practice, you’ll be less likely to give in to your food cravings.

Looking for more information and advice?

If you’re struggling with food cravings or urges, you’re not alone and LiveWell Dorset is here to help! Register with us today - our expert team of advisors and coaches are available to give you tips and personalised guidance. If you have any questions or would like more information, get in touch with our friendly team.

Further reading

• What to eat when craving fast food
• How does food affect mental health
• How to stop comfort eating