When you find yourself upset by a situation or person, ask yourself if the thoughts, feelings, or actions from the situation or person is yours to carry.
With this, it could be helpful to visualize a bag (or an assortment of bags) during these times.
Observe the bag—it’s shape, it’s color, it’s size, it’s contents, it’s weight—and decide whether you wish to pick it up and hold it…or not.
This comes with the parallel awareness and realization that—like airport baggage/luggage—we can only carry/handle so much before being bogged down and overall the contents of the bags preventing us from getting to our gates and ultimately to our desired destination within the optimal experience (i.e., the destination that is aligned with our life values and goals).
A question to ask as you approach a new bag…is this mine to carry? Is this something I choose to carry?
Urge surfing can be used with any urges (e.g., urges to avoid, escape, or push away unwanted emotions, urges within procrastination, urges to isolate, urges to self-harm) you experience, including action urges of emotions that don’t serve us well.
Emotions also serve a purpose. Similar to when our stomachs rumble to signal hunger, emotions signal us of a greater need. With this, we can have the urge to run from the action urge of anxiety or grief /loss because of the discomfort of the experience. If we can learn to sit with the emotion, be curious, and identify what it is trying to communicate to us…we can, in turn, take positive action within it and ultimately respond mindfully (versus react) to its signal. When we are able to do this, the strength of the wave is diminished.
To Urge Surf, visualize urges rising and falling like waves. Rather than trying to fight against the wave and be tossed and turned upside down, practice the skill of noticing and observing then surfing the wave until it’s lost it’s power.
Each urge has 3 stages:
RISE WITH INTENSITY
The rise of intensity is when the urge is triggered or begins building up. This is when, if we are able to notice and name what is happening (pay attention non-judgmentally to the sensations that are occurring for us). We can be curious and open to this experience and choose in that moment to not fight against it. We can also deploy our learned coping /mindfulness strategies (breath work, grounding, engage our 6 sensations of sight, smell, touch, taste, hearing plus movement) so that the wave does not grow as big.
2) The peak is the point the urge is the strongest, like the white caps of the crest of the wave as it peaks. It is slightly before this that we must choose whether to surf and ride the wave or be taken down by it. If we choose to ride, we can continue to take deep mindful breaths as we ride our surfboard. This stage can last up to 20 minutes.
3) The crash starts when the urge begins to lessen, like a wave after it has peaked and starts falling back into the ocean and towards the reclaimed calm.
We can often become anxious in anticipation of the future or sad about the past. It can be helpful when we are able to live in the present.
If this sounds like you, the following activity may be useful. If you would like to try it out, write “future” on a piece of paper. Under “future” write “present” and under “present” write “past.”
When you feel caught up in thoughts or emotions, slide/move your finger up or down the page to determine where you are. Are you in the past, present, or future?
After a few times you can move the written out page to a visual in your mind. This can be a useful strategy as you move about your day in order to determine your current mindset. If you find you are in the future or past, you can then ask yourself what you may be able to do to move back to the present. This is an intentionally lived and mindful life, a life within the present.
When we build a campfire, does it burn eternally? Do we build it once and never tend to it again? No, of course not, similar to our devotion of creating a rich, full, and meaningful life, we have to tend to that campfire every single day to keep the flames burning. Life is similar, we have goals we are striving for, obstacles we face, and things we must put into action to keep our flames blazing. This may include stepping back and assessing the campfire several times a day to add new logs to the campfire and generate new sparks and/ or maintain the everlasting campfire (i.e., a rich, full, and meaningful life). Of course, within balance, once we have a strong campfire built, life is also about just being and enjoying the warmth of the campfire you have built, adoring the dance of the red, orange, and yellow flames, throwing a new log on occasionally to keep the spark alive, and remembering life is not a destination, it is a journey…sometimes a journey that takes many logs being added to our campfire. Live the intentional life, a life full of campfires.