Acknowledge the Urge

• "If clients are able to resist cravings and urges for the first few minutes, it is likely that they can successfully avoid using alcohol or other drugs. Explain that in doing so, it is helpful to begin by acknowledging when they are experiencing a craving or urge. One way to do this is to vocalize that they are having a craving/urge. For example, a client might say aloud, “I am really craving a drink right now.” Then, it is important for the client to address any maladaptive thoughts that may accompany the craving/urge."
• In the 3 second rule, the first step is to take a second to acknowledge that you find this situation arousing.
• So when it comes to handling your urges effectively, the first step is simply to acknowledge what you’re feeling. Just silently say to yourself, “I’m having the urge to do X.” The second step is to check in with your values: “Will acting on this urge help me be the person I want to be? Will it help me take my life in the direction I want?” If the answer is yes, then go ahead and act, using that urge to guide you and give you momentum. But if the answer is no, then instead take some action that’s more in line with your values... So what do we do if an urge pushes us in one direction and our values pull us in another? We don’t want to struggle with that urge because then it’s hard to focus on effective action. So rather than try to resist, control, or suppress it, the aim in ACT is to make room for it, to give it enough time and space to expend all its energy—in other words, to practice expansion. And one marvelously useful technique for this is known as “urge surfing.” Harris, Russ. The Happiness Trap (pp. 116-117). Shambhala. Kindle Edition.