Page 60 - Horizons Manual

Urge Surfing
The Urge Surfing skill helps you feel your feelings and urges in the moment. This is the opposite of pushing them away. Urge Surfing helps you wait out an intense emotion.
Instead of trying to make your feelings go away, you sit with them until they start to lessen. Remind yourself that the feelings will change.
It might help to think of your emotions as waves. Think of yourself as a surfer.
Surfers ride a wave until the wave reaches the shore. Waves are strongest when they are out in the ocean. They get smaller as they get close to shore.
Feelings of anxiety, anger, and depression are like waves. Eventually, these feelings will come down like a wave reaching the shore. You can sit with your emotion from when it is strong until it lessens.
It may be uncomfortable in the moment to sit with your distress. It will eventually become manageable. You can also use other skills to help you ride the wave of emotions.
How can you use the Urge Surfing skill? _________________________________________________________
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What other skills will help you sit with uncomfortable emotions?
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