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Urge Surfing


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#1 Poprini

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Posted 30 August 2012 - 06:13 AM

From “Why Falling Off the Wagon Isn’t Fatal” by Maia Szalavitz

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Most relapses happen when people are stressed or experience negative emotions, or are exposed to people, places or circumstances that are associated with addictive behavior – old drinking buddies, for instance, or the morning cup of coffee that was always paired with a cigarette. These triggers can’t always be avoided, so they need to be negotiated carefully.

Alan Marlatt, director of the Addictive Behaviors Research Center at the University of Washington, teaches a technique called “urge surfing” as a way to cope. “The urge is like a wave,” he says. “It goes up and down. You don’t try to get rid of it, but accept it and let it pass.” People tend to think that urges will escalate infinitely if they don’t yield to them – but in fact, like a wave, they rise to a peak and then fall. That is, even if you don’t give in, the urge dissipates.

Indeed, because of the way the brain is wired, each time an addict lets an urge pass without engaging in the unwanted behavior, it weakens the neural connections that underlie the desire; each time he or she rewards the craving with the bad habit, the brain pathways, and the addiction, are strengthened. It helps for people to remind themselves that if they can resist an addictive urge once, it will become easier and easier to do it again in the future.

Marlatt uses the acronym SOBER to instruct patients on how to deal with a slip or fight off the urge to do so. The S stands for stop: pause for a moment and consider what you are doing. O means observe: think about what you are sensing, feeling and experiencing, and what events led to the situation. B is for breathe: take a few deep breaths. Then, Expand your awareness and remind yourself of what will happen if you keep repeating the unwanted behavior and how you will feel afterward. R stands for respond mindfully: remember that you have a choice, that you are not powerless, and that you don’t have to continue the undesired behavior. “Otherwise, you are on autopilot,” says Marlatt. “The urge is driving you. So take a breathing space.”
––––

Full article: http://www.time.com/...ml?iid=tsmodule
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Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#2 Lyceius

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Posted 30 August 2012 - 06:21 AM

That is a great mantra to add to N.O.P.E. SOBER. :D Thank you for sharing this poperini
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#3 jwg

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Posted 30 August 2012 - 11:25 AM

i liked this alot ,

its really important to have the upper hand when it comes to dealing with the urges
for some time ( in the beginning) urges to smoke are a given , in fact they are the only consant in quitting
the variable is how we choose to deal with them. and to this we must be strong consisive and consistant

you control the outcome , not the urge, it is important to remind your self just who is in charge these days
for years we have had the urge to smoke the only diffrnce now is how we are reacting to them
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`jwg`

#4 kinkash

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Posted 30 August 2012 - 01:16 PM

Great post Poperini!
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#5 Poprini

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Posted 07 November 2012 - 09:31 PM

The whole article is good...
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Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#6 Now&thenxx

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Posted 07 November 2012 - 10:15 PM

Very interesting, thanks x
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#7 Poprini

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Posted 17 March 2013 - 08:29 PM

Bump for newcomers :)

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#8 Guest__*

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Posted 17 March 2013 - 08:31 PM

very nice!!

#9 xBreezi

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Posted 17 March 2013 - 08:32 PM

Thank you for posting!
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#10 Poprini

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Posted 20 March 2013 - 09:35 PM

Bump

Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#11 Joyce

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Posted 20 March 2013 - 09:42 PM

Dang it girl, I wish you would turn your PM on.
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#12 katiem

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Posted 20 March 2013 - 11:20 PM

Excellent post on craves/urges and how to deal with them Pop!~ 8)
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Quit since 3/3/03...NOT A SINGLE PUFF....Quitting IS first doable, followed by manageable, then MAGICAL!

#13 Guest__*

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Posted 21 March 2013 - 12:25 AM

.

#14 Poprini

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Posted 02 August 2013 - 02:32 AM

this is a goodie


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Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#15 leah76

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Posted 02 August 2013 - 09:30 AM

Thank you Poprini! Reading this article is so timely and incredibly helpful to me.

I came so close to throwing away my quit a couple of hours ago. I got SO angry with a situation. The urge to smoke was HUGE but I didn't (absolute miracle)


"Indeed, because of the way the brain is wired, each time an addict lets an urge pass without engaging in the unwanted behavior, it weakens the neural connections that underlie the desire; each time he or she rewards the craving with the bad habit, the brain pathways, and the addiction, are strengthened. It helps for people to remind themselves that if they can resist an addictive urge once, it will become easier and easier to do it again in the future."
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N.O.P.E

#16 Poprini

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Posted 11 November 2013 - 07:20 AM

Daisy made me think of this...

 

“The urge is like a wave, it goes up and down. You don’t try to get rid of it, but accept it and let it pass.”


Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#17 Nancy.

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Posted 11 November 2013 - 02:47 PM

I've never read this one, before, thanks!


Nancy

 

 

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#18 Poprini

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Posted 28 April 2014 - 04:22 AM

Me likey this one...


Feed the addiction and it will stay. Starve it and it will leave.

 

Method: Educated Cold Turkey :: Quit 1 June 2012 :: My Journey: 1 day to 1 year


#19 ********

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Posted 28 April 2014 - 04:26 AM

I like it too!
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#20 Lpfeifer

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Posted 31 March 2016 - 12:51 PM

Oooooh! This is great! This imagery is perfect for what I've been experiencing. Haha…it is kind of like riding out a big wave. And it's always such a relief when you've passed down over the peak and you realize…huh, I'm gonna do this. I'm gonna be okay! I'm in control. :) A great reminder for everyone! 


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