Acknowledge the Urge

Acknowledge and label the urge

References

• "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."
  • Acknowledge the craving or urge: State out loud that I am having a craving or urge to use alcohol or drugs. Handout A/M 5.1
• 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.
• One can learn to experience urges without necessarily yielding to their influence. The best strategy is for the client to simply observe the urge when it occurs, to assume an objective stance of detached awareness, and to "let it be" without reacting to it. The key ingredient in this intervention process is to teach the client to accurately label the urge when it occurs: one practical method is to suggest that the client make a brief mental notation whenever the response occurs (i.e., to note to oneself, "craving response" or "urge response"). Marlatt (1985)

See also

• JUST KEEP MOVING The simplest response to craving is to accept it as one more element in your ever-changing stream of consciousness and then move on. “Oh, there is another thought about doing it. But I’m going to get back to my work.” For low level cravings, which may seem more like passing thoughts than a full body craving experience, this can be an adequate response.  Horvath (2004) p. 153-5.
• Here are other tips that work for some people: Your brain will try to rationalize porn use because it desperately wants it. The key here is not to argue with your brain. Simply acknowledge that you’re having the thought, or answer, ‘No’. Wilson, Gary. Your Brain on Porn: Internet Pornography and the Emerging Science of Addiction (Kindle Locations 3183-3187). Commonwealth Publishing. Kindle Edition.