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Track urges to use substances without acting on them. Practice the skill of riding the wave of craving until it passes.
When you notice an urge to use, record it here instead of acting on it. Notice the urge, rate its intensity, and observe how it changes over time. Urges typically peak and then subside within 15\u201330 minutes, like a wave.
Introduce as a craving management technique when the client is learning to cope with urges without using substances. Based on mindfulness principles, urge surfing teaches the client to observe and 'ride out' urges rather than acting on them or fighting them.
Explain that urges are time-limited — they peak and then subside, typically within 20-30 minutes. Frame urge surfing as learning to observe the urge with curiosity rather than fear, riding the wave rather than being pulled under by it. Practice in session first using guided imagery of a recent urge.
For clients unfamiliar with mindfulness, provide more structured guidance and start with brief practice periods. For those with high impulsivity, combine urge surfing with environmental management (removing access to substances) while the skill is developing. For clients who find mindfulness difficult, alternative craving management strategies may be more appropriate.
Urge surfing alone is usually insufficient for clients with severe dependence — it works best as part of a comprehensive treatment package including environmental management, social support, and possibly pharmacotherapy. Do not present it as the only tool needed.
The record sheet should capture: situation, urge intensity over time (rate at intervals to demonstrate the wave pattern), thoughts during the urge, physical sensations, and what happened (used/didn't use). Reviewing multiple records shows the client that urges do pass and that their duration tends to decrease with practice.
Suitable for clients working with substance-misuse, urge-surfing, cravings, mindfulness, diary. This tool can be used as a standalone worksheet or as part of a structured homework plan.
Create a free account to access 10 worksheets per month.
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