Our cravings can often hit us like a tidal wave, making it difficult to resist indulging in our favourite treats. But fear not! There’s a mindful technique called “urge surfing” that can help us navigate these cravings and ride them out without wiping out our healthy habits.
So grab your mental surfboard, slap on some sunscreen and follow along as we dive into the art of urge surfing and how it can revolutionise the way we approach food cravings.
Understanding the Craving Swell.
Before we embark on our urge surfing adventure, it’s essential to delve into the underlying causes of intense food cravings.
Cravings can arise from a multitude of factors, and by exploring these triggers, we can gain valuable insights that will help us navigate the wave of temptation more effectively.
Emotional triggers play a significant role in the formation of food cravings.
Many of us have experienced turning to comfort foods, or activities, during times of stress, sadness, or even boredom. These emotions can create a powerful association between specific foods or activities and the relief or pleasure they provide, leading to cravings as a coping mechanism.
By recognising our emotional triggers, we can develop alternative strategies for managing our emotions, such as engaging in self-care activities, practising mindfulness or seeking support from loved ones.
Understanding the emotional underpinnings of our cravings allows us to address the root causes and find healthier ways to address our emotional needs.
Physiological imbalances can also contribute to food cravings. Our bodies are complex systems that require a delicate balance of nutrients to function optimally. If we become temporarily deficient in certain vitamins, minerals, or macronutrients, our bodies may send signals to rebalance us, in the form of cravings.
For example, a craving for chocolate might indicate a need for magnesium, or a craving for salty foods could suggest an electrolyte imbalance.
By paying attention to the types of cravings we experience, we can gain insights into our body’s nutritional needs and make informed choices to nourish ourselves properly.
Consulting with a healthcare professional or a nutritionist can provide further guidance in identifying and addressing these physiological imbalances.
Habitual patterns also contribute to food cravings. Our brains are wired to seek pleasure and reward, and over time, certain foods or activities can become ingrained as habits or rituals.
For instance, reaching for a bag of crisps while watching a movie, or indulging in a sugary dessert after dinner, may have become automatic behaviours.
Breaking these habits requires conscious effort and the willingness to explore new, healthier routines. But by recognizing the power of habit, we can intentionally create new patterns and associations with food that align with our health and well-being goals. This might involve substituting unhealthy snacks with nutritious alternatives or finding alternative ways to reward ourselves that don’t rely on food.
By understanding the various factors that contribute to food cravings—emotional triggers, physiological imbalances, and habitual patterns—we can develop a heightened awareness of our own cravings and the reasons behind them.
Armed with this knowledge, we can make conscious choices and create strategies to manage cravings effectively, while embracing the practice of urge surfing.
Remember, the better we understand the swell of cravings, the more equipped we are to ride the waves with confidence and make empowered decisions about our health.
So let’s learn how to surf these urges:
The Art of Urge Surfing.
Cravings can often feel overpowering, like a giant wave crashing down on us. But instead of trying to resist or fight against these cravings, urge surfing encourages us to approach them with curiosity and acceptance.
Think of your urges as a surfer would scan the waves coming in. Reading them, rather than catching each of them, choosing which ones to let go past. By adopting a non-judgmental attitude, we can detach ourselves from the craving and observe it from a place of calm.
Riding the Wave Mindfully:
As you sit with the craving, pay attention to the sensations in your body.
Notice how the craving intensifies and reaches its peak before gradually subsiding. It’s crucial to remember that cravings, much like waves, come and go.
By recognizing this impermanence, we can avoid getting caught in the undertow and making impulsive decisions that we might regret later.
Urge surfing empowers us to develop a mindful relationship with our cravings, ultimately helping us make more conscious choices about the foods we consume and activities we indulge in.
So when a craving hits, take a moment to centre yourself. Close your eyes, take a deep breath, and bring your awareness to the present moment. Notice any physical sensations or emotions that arise without judgement. Allow the craving to be there without feeling compelled to act on it immediately.
This pause creates space between the craving and your response, enabling you to make a conscious decision rather than reacting impulsively.
Diving into Alternative Activities.
While you’re riding the wave of the craving, redirect your attention to an activity that promotes your well-being. This could involve going for a walk in nature, getting the job you’re avoiding completed and off your “to-do list”, or even simply actively choosing the opposite of what you’re craving.
By shifting your focus to something enjoyable and fulfilling, you not only distract yourself from the craving but also nurture your overall well-being. The more you practise this mindful redirection, the more you strengthen your ability to ride the waves of cravings with ease.
Catch the wave you really want.
Urge surfing isn’t about merely waiting for the craving to pass. It’s also about actively choosing which wave you really want to catch.
As you sit and watch each wave coming in you’ll notice that some are aligned with your values and some are not. You want to look out for the waves of urges that meet your deeper values if you want to really enjoy yourself.
Imagine a surfer just swimming out and catching the very first wave that comes their way, regardless of how good it is. Swim-ride, swim-ride, swim-ride – no rest. They’d get exhausted!
Instead surfers swim out, sit and observe for a while, then catch the wave that suits them best. That way they can stay out all day.
It’s the same for your urges. Try not to ride the urge to the end, then ride the next one, then the next. Exhausting!
Choose the ones that really resonate with your core values, and ride them as far as you can. Then rest, whilst you wait for the next opportunity to come along.
Creating a Supportive Environment.
Surfing is often a communal activity, with surfers supporting and encouraging one another. Similarly, when practising urge surfing, it can be immensely helpful to create a supportive environment.
Share your experiences, challenges, and victories with friends, family, or a health coach who can provide guidance and understanding. Having someone to lean on during moments of intense cravings can make all the difference.
Consider finding an accountability partner who shares your values and health goals. You can check in with each other regularly, discuss challenges, and celebrate successes together.
Additionally, join online communities or forums centred around healthy living, where you can connect with like-minded individuals and share insights and strategies for managing cravings.
By building a network of support, you’ll have the encouragement you need to stay strong and stay on course, letting the waves of cravings pass and continuing to catch the waves you truly value..
Conclusion.
Incorporating these practices into your life can help you become a master of urge surfing. Remember, it takes time and patience to develop this skill, just like learning to ride the waves. Embrace the process, celebrate your progress, and enjoy the journey of discovering a new and empowering way to approach food and activity cravings.
By mastering the art of urge surfing, we can tame those wild cravings and discover a newfound sense of control over our choices. With patience, mindfulness, and a lighthearted, compassionate and non-judgemental approach, we can ride the waves of cravings, making healthier choices and maintaining our well-being. So next time you feel the urge to indulge, grab your surfboard, paddle out, and ride those cravings to shore with confidence!
Remember, the ocean of life is full of delicious temptations, but with urge surfing, you can navigate them while maintaining balance and enjoying the ride.
