Section 3: Managing Cravings and Preventing Relapse
Urge surfing
Instead of fighting a craving or forcing it down, briefly observe the change happening in your body and mind.
Urge surfing is an approach where, instead of trying to force away the thought of smoking, you observe it as a temporary feeling and bodily impulse.
Four steps
- Name it: "Right now I have a craving to smoke."
- Notice it in the body: how do you feel the urge — in your mouth, throat, chest, stomach, or somewhere else?
- Watch it change: don't try to change the wave right away. Observe it rise and fade for a while.
- Notice the end: when the urge fades, remind yourself that this moment passed without smoking.
Key takeaways
The goal isn't to like the craving or ignore it; it's to directly experience that it's temporary.
This content is for general information and is not a substitute for medical advice. Consult a healthcare professional about your own health.