Surfing the Urge

Reflection

When the “crab” pinches — when thoughts get tight and knotty, or a strong feeling rises suddenly — it can feel hard to stay steady.

What helps you ride the feeling without letting it pull you under?

Try These

  1. Try this 3-minute “SURF”.

    See the urge. Name what’s happening: “I feel the pinch.”

  2. Unhook or untangle with one slow breath.

  3. Ride or hold the urge for 90 seconds.

    Most urges rise and fade like a wave.

  4. Find one safe action:

    1. Hold an ice cube
    2. Scribble
    3. Stretch
    4. Message someone