Page 60 - EAP Manual

Distress Tolerance URGE SURF
Urge Surfing (US)—Riding the ups & downs of what I think, feel, & want to do
Urge Surfing is NOT:
 giving into or acting
 pushing away or ‘stuffing’ feelings
 over-focusing or paying too much attention to what’s happening
When I Urge Surf, I will:
 OBSERVE, or notice, what’s happening
 accept my thoughts, feelings, & wants
 ride the wave!
Imagine being at the beach. See the waves in the water? What are they doing? Can I stop these waves from moving & crashing? Imagine being on a surfboard in the water. Ride the waves up & down. Go wherever they take me. These waves won’t last forever and I’ll return to the sandy beach.
Think of thoughts, feelings, & wants as if they are waves. Can I stop the waves? Can I stop my thoughts, feelings, & wants from happening? Try riding them until they calm down.
I can use Urge Surfing when I want to:
Interrupt my friend
Say something mean
Yell & scream at someone
Eat the entire pack of Oreos Scratch or pick at a bug bite Take something that isn’t mine
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