Have you ever been hankering for a type of food so bad your mouth starts to water? You can't get it your of your head. You can picture it clearly. You want it so bad you can almost taste it. Nothing else will do, you need this food or your brain will explode. Chocolate Addiction anyone?
But you tell yourself you can't have it, shouldn't have it, but the craving just grows stronger and you end up giving in.
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When this happens we often end up eating more than we had intended, we berate ourselves for being "weak" for breaking our food rules and make promises to ourselves that we'll be stronger next time and won't give in. Then before you know it you're back in spin cycle of:
- Longing after foods you've told yourself you can't have
- Craving foods you've told yourself can't eat
- Eat around the foods you crave hoping it will satisfy you
- Give into the craving because it's driving you crazy
- Feel guilty about the eating the thing you said you wouldn't eat
If you can relate, you know what I'm talking about when I say I've had a craving so bad I can actually taste it. It's seriously frustrating!
One solution I've been trying out lately is called Urge Surfing. Urge surfing is a mindfulness technique developed by Psychologist Alan Marlatt. He originally devised the concept to help his patients deal with addictions but over time it has been used to treat other things like cravings.
For many of us, the reality is this: stopping a craving is like trying to hold back an enormous wave with your bare hands.
What Is Urge Surfing
Urge surfing is a technique used to manage cravings by riding out the urge to eat something without giving in to it. Instead of immediately acting on the craving, I focus on observing the urge, noticing how it builds and eventually fades away.
It's kind of like waiting for a wave to pass while surfing-it might feel intense at first, but if I just let it be and stay calm, the craving usually lessens or disappears. By practicing urge surfing, I can break the cycle of reacting impulsively to cravings and gain more control over my eating choices.
Urge surfing helps you to recognise that your cravings are only temporary and that they will eventually go away by themselves.
To get started with urge surfing for cravings try these Five steps:
TIP: I'd recommend starting with something small and non-food related, like resisting the urge to check Facebook or Instagram, or the urge to turn on the TV, so you can practice the technique.
Step 1: Sit comfortably
- Sitting in a chair, place your feet firmly on the ground - preferably in a place where you won't be disturbed
- Adjust your posture and sit up straight
- Place you hands in your lap
- Close your eyes if you can
Step 2: Take Three Deep Breaths
- Relax your facial muscles
- Inhale deeply and exhale slowly
- Feel the rise of your chest with each inhale and the fall of your chest with each exhale
Step 3: Tune In To Your Awareness
- What can you hear going on around you
- What does the temperature of the room feel like
- What can you smell
- Gently feel the fabric of your clothes and notice how it feels
- Observe the thoughts running through your head
Step 4: Turn Your Attention To Your Craving
- Notice where you craving is within your body. Do you feel it in your stomach, in your head, in your throat, in your chest.
- Notice if you feel the craving in multiple areas
- Is your mouth watering
- Are you salivating
The idea is to be still and quiet and acknowledge your craving without acting on it. It might take awhile and that's OK. The Point of urge surfing is to ride the wave because it will eventually fizzle out by itself.
Step 5: Notice Physical Sensations
- What's happening in your body: do you feel a burning in your stomach, or a tightness in your throat, or pressure somewhere
- Be curious and don't judge. Accept and acknowledge things as they are and as the happen
- Are the sensations in your body dissipating or are they becoming overwhelming
- If its becoming overwhelming, go back to taking some deep breaths, focusing on inhaling and exhaling until you feel the pressure ease
- Notice how your craving changes from moment to moment
Step 6: Notice The Change
- Notice how your craving changes from moment to moment
- Observe how you cravings change shape with your breaths
- Keep your mind focused on your breathing ad if your mind wanders, gently bring it back
If urge surfing doesn't work the first time, that's okay-just keep practicing. Start with small cravings, like wanting a doughnut, and work your way up to bigger ones, like having more than one bowl of ice cream.
The key is not to give up. Each craving, big or small, is an opportunity to get curious and practice responding in a more mindful way.
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