Urge Surfing

Ride it out.

An urge is like a wave — it builds, peaks, and then passes. It cannot make you drink. Urge surfing is the practice of riding the wave instead of fighting it or giving in to it.

This 5-minute exercise will guide you through. Most urges peak between 3 and 5 minutes. You have survived every urge you have ever had. This one will pass too.

If you are in crisis — if you feel unsafe or are about to drink — call or text 988 first, then your sponsor. This tool is for urges, not emergencies.