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 thisLoading audio controls.
Name the urge
Write what the urge is pushing toward, then press Continue.
Voice guide
First, name the urge without judging it. An urge is not an instruction. It is a strong push in the body and mind. Tap the closest example, or write your own general words. No method details are needed. When the urge has a name, press Continue.
Evidence basis
Urge surfing is an evidence-informed distress-tolerance skill used in CBT and DBT-informed 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.