Use Urge Surfing to Overcome Cravings

Giving into cravings can feel like a habit or as though they’re happening on autopilot.

The voice of reason says “wait wait wait! I want to be better” while the emotional voice hisses at you from the corner & pulls the lever to send you on a high only to come crashing down.

By the end of it you feel shame & guilt because you’re trying so hard not to give in.

We all have urges on a day to day basis & often what keeps us from acting on them is social norms.

But take away an audience, accountability, self-efficacy, or a helpful/supportive environment & it can be difficult to not just give in.

When “surfing the urge wave” we want to focus on accepting that it’s present.

We can’t ignore it or get rid of it. The more we avoid, the bigger the wave will get.

Imagine yourself being an observer to the wave before riding it…how big is it? what color is the water? maybe the wave is really motorized at a fun water park & you can “hop” over it….

Reward yourself for taking this first step (“go me!” Will suffice)

Then, identify where the urge is within you. Breathing through this can help to pinpoint physical experiences.

I know when I used to have the urge to binge eat it was a racing heart & lightness on my feet with tight trunk.

It can be scary, introducing compassion & curiosity at this stage can reduce some of the negative emotions that can make the wave feel bigger.

Know that the wave will eventually crash, it doesn’t usually last a long time, which is why your commitment to changing the narrative between you & the urge, evoking a new thought response (IE, curiosity or acceptance over judgment & avoidance), & then engaging in a new behavior is what will support urges in feeling less powerful. Repetition is key.

That’s why I always say when we #BUILDMORETHANJUSTABODY we are performing progressive overload for the mind.

The reason we say urge SURFING or RIDING the wave is because this is an ACTIVE process.

We are not ignoring, avoiding, pretending…we are engaged.

For more support with the mental demands of your fitness journey, you can inquire about working with me directly at @celestial_fit

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