Urge Surfing - Revision history

Wikiadmin at 16:54, 7 January 2021

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Wikiadmin at 14:46, 7 January 2021

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2021-01-03T10:55:32Z

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Wikiadmin at 02:19, 29 December 2020

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Wikiadmin at 02:18, 29 December 2020

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2020-12-26T18:39:26Z

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Wikiadmin at 18:39, 26 December 2020

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2020-12-26T18:20:05Z

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Wikiadmin at 21:06, 23 December 2020

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 I don't think of Arnie as scary, I don't need to fight him. He can talk as much as he wants, I just don't need to listen. When I treat urges like Arnie, he's not really powerful. There's nothing really to him. Suddenly the intensity of Arnie starts to lessen.
-''Arnie used to be the scariest thing in my life. Now only is the one of my best friends. And for some reason, once I became friends with him, he doesn't visit as often as in the past. But even when he does, he is nowhere near as scary as he used to be.''</blockquote>Another version from SMART REcovery Lakewood:<blockquote>Have you ever seen a rain drop on a teflon umbrella it is an amazing sight the raindrop does not sink in to the umbrella but at the same time it is still on top of the umbrella. This is the way we should urge-surf our urges we shouldn't allow ourselves to sink into the thoughts but at the same time panicking about the fact that we got an urge and trying so hard to get rid of them will just cause them to stick even more as the expression goes "What you resist, persists." so we need to replace our panic and fight of the urges with non-judgemental curiosity of them..... "What does an urge feel like" Which part of your body do you feel it in" "from 1-10 how strong does it feel" and then without judgment keep observing it "does it change" "is it getting stronger or weaker" and again despite the answer there is no reason to judge. Give your urges a name such as "my goofy friend" The "used car salesmen" is back . Then think about the beliefs your urge might be telling you? For example it might be telling you "that you will feel really awesome by acting out" "you have no option but to act out" "You deserve to act out" are those beliefs rational or irrational? Look at your [[Cost Benefit Analysis (CBA)|cost benefit analysis]]. Does acting out really make you feel better on a long-term basis? Again without judgment. just being mindful and non judgemental. laugh at the silly ideas and beliefs your goofy friend is telling you. This is what Urge-Surfing is all about. </blockquote>
+''Arnie used to be the scariest thing in my life. Now only is the one of my best friends. And for some reason, once I became friends with him, he doesn't visit as often as in the past. But even when he does, he is nowhere near as scary as he used to be.''</blockquote>Another version from SMART REcovery Lakewood:<blockquote>Have you ever seen a rain drop on a teflon umbrella it is an amazing sight the raindrop does not sink in to the umbrella but at the same time it is still on top of the umbrella. This is the way we should urge-surf our urges we shouldn't allow ourselves to sink into the thoughts but at the same time panicking about the fact that we got an urge and trying so hard to get rid of them will just cause them to stick even more as the expression goes "What you resist, persists." so we need to replace our panic and fight of the urges with non-judgemental curiosity of them..... "What does an urge feel like" Which part of your body do you feel it in" "from 1-10 how strong does it feel" and then without judgment keep observing it "does it change" "is it getting stronger or weaker" and again despite the answer there is no reason to judge. Give your urges a name such as "my goofy friend" The "used car salesmen" is back . Then think about the beliefs your urge might be telling you? For example it might be telling you "that you will feel really awesome by acting out" "you have no option but to act out" "You deserve to act out" are those beliefs rational or irrational? Look at your [[Cost Benefit Analysis (CBA)|cost benefit analysis]]. Does acting out really make you feel better on a long-term basis? Again without judgment. just being mindful and non judgemental. laugh at the silly ideas and beliefs your goofy friend is telling you. This is what Urge-Surfing is all about. </blockquote>'''Urge Surfing Log'''
 === Realize it will pass ===

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 == Further Reading ==
-Note: Before doing urge surfing, it is suggested to [[Acknowledge the Urge]] and check in with your values. See [[Acknowledge the Urge]]
+* GYE has exclusive [https://intercom.help/gye-faq/en/articles/4596414-urge-surfing-includes-audio Urge Surfing Audio clips] that can help you learn and practice the technique.
-[https://gye.vids.io/videos/4c9adbb11d15e3c8c4/03-urge-surfing Video Explainer]
+* Note: Before doing urge surfing, it is suggested to [[Acknowledge the Urge]] and check in with your values. See [[Acknowledge the Urge]]
 == From GYE Members ==

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 == References ==
+'''For CSB'''
 * Like the conceptualization of urges and cravings as the result of an external stimulus, this imagery fosters detachment from the urges and cravings and reinforces the temporary and external nature of these phenomena. ''Marlatt (1985), Relapse Prevention, p. 10.''
 * Kadden, R., Carroll, K., Donovan, D., Cooney, N., Monti, P., Abrams, D., Litt, M., Hester, R., & Mattson, M. E. (2003). COGNITIVE-BEHAVIORAL COPING SKILLS THERAPY MANUAL. Project Match, p. 28-29.
 * Cognitive behavior therapy: Applying empirically supported techniques in your practice, 2nd ed. (2008). In W. T. O’Donohue & J. E. Fisher (Eds.), Cognitive behavior therapy: Applying empirically supported techniques in your practice, 2nd ed. John Wiley & Sons, Inc. ''Ch. 73.''
 * Steinberg, K. L., Roffman, R. A., Carroll, K. M., McRee, B., Babor, T. F., Miller, M., Kadden, R., Duresky, D., & Stephens, R. (n.d.). Brief Counseling for Marijuana Dependence: A Manual for Treating Adults.
 * Bowen, Sarah & Marlatt, Alan. (2009). Surfing the Urge: Brief Mindfulness-Based Intervention for College Student Smokers. Psychology of addictive behaviors : journal of the Society of Psychologists in Addictive Behaviors. 23. 666-71. 10.1037/a0017127 p. 162 [https://store.samhsa.gov/sites/default/files/d7/priv/sma15-4211.pdf Form 5B] (one page printable description - copyright free)
 * “Paraphrasing Stephen Covey, when we try to kill a feeling, it struggles for life. When we let it live, it dies birthing. The founder of modern psychology, Carl Jung [This quote is most often loosely attributed to Carl Jung but other sources list L. Ron Hubbard as the originator.] reportedly stated it another way: ‘What we resist, persists. ''Brandenburg, Brian. Power Over Pornography: The Breakthrough Formula for Overcoming Pornography Addiction (p. 75). Kindle Edition.''
-** ''The original study was actually about a white bear. See Don’t Read This Chapter: The Limits of “I Won’t” Power, McGonigal Ph.D., Kelly. The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (p. 209). Penguin Publishing Group. Kindle Edition.''
+**''The original study was actually about a white bear. See Don’t Read This Chapter: The Limits of “I Won’t” Power, McGonigal Ph.D., Kelly. The Willpower Instinct: How Self-Control Works, Why It Matters, and What You Can Do to Get More of It (p. 209). Penguin Publishing Group. Kindle Edition.''
 == Criticism ==

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 '''Rationale:'''
-* One helpful way to cope with craving and urges to use substances is a meditation imagery technique known as urge surfing (Marlatt, 1985). Given that most clients believe that unless they satisfy their cravings (strong desire or appetite for drug effects) by giving into their urges (intent to use), the craving will continue to build until they feel "wiped out" by the increased intensity of their drug appetites. By giving in and using when the urge is at its peak, clients experience '''major negative reinforcement''' (relief from craving or unpleasant withdrawal symptoms), which strengthens their attachment to the addictive substance or activity. However, most urges are triggered by stimulus cues (cue reactivity) that precipitate a classically conditioned response (craving). If not reinforced by substance use, the urge will peak and then decline, usually in a fairly short period. ''Dennis C. Daley;G. Alan Marlatt. Overcoming Your Alcohol or Drug Problem: Effective Recovery Strategies Therapist Guide (Treatments That Work) (Kindle Locations 800-805). Kindle Edition.''
+* One helpful way to cope with craving and urges to use substances is a meditation imagery technique known as urge surfing (Marlatt, 1985). Given that most clients believe that unless they satisfy their cravings (strong desire or appetite for drug effects) by giving into their urges (intent to use), the craving will continue to build until they feel "wiped out" by the increased intensity of their drug appetites. By giving in and using when the urge is at its peak, clients experience '''major negative reinforcement''' (relief from craving or unpleasant withdrawal symptoms), which strengthens their attachment to the addictive substance or activity. However, most urges are triggered by stimulus cues (cue reactivity) that precipitate a classically conditioned response (craving). If not reinforced by substance use, the urge will peak and then decline, usually in a fairly short period. ''Dennis C. Daley;G. Alan Marlatt. Overcoming Your Alcohol or Drug Problem: Effective Recovery Strategies Therapist Guide (Treatments That Work) (Kindle Locations 800-805). Kindle Edition. (See there for full description, includes focusing on breath as the surfboard)''
 == Further Reading ==

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 For a detailed explanation of how to teach Urge Surfing see, O’Donohue & J. E. Fisher (Eds.), Cognitive behavior therapy: Applying empirically supported techniques in your practice, 2nd ed. John Wiley & Sons, Inc. Ch. 77. See also HO M4.
 == Further Reading ==
 GYE has exclusive [https://intercom.help/gye-faq/en/articles/4596414-urge-surfing-includes-audio Urge Surfing Audio clips] that can help you learn and practice the technique.