Surf the Urge: Riding the Waves of Cravings
In our fast-paced world, we often face cravings that challenge our commitment to healthy eating. Whether it’s the irresistible call of a chocolate bar or the enticing aroma of fresh pizza, managing these urges can feel like a constant battle. However, there’s a mindful technique called “Surf the Urge” that can help us navigate these cravings without giving in. Let’s dive into what it means to surf the urge and how it can be a game-changer for better nutrition.
Understanding “Surf the Urge”
The concept of “Surf the Urge” comes from mindfulness and acceptance-based therapies. It involves recognizing cravings as temporary and manageable phenomena, much like waves in the ocean. Instead of fighting the wave or getting swept away, you learn to ride it out until it passes. The idea is not to suppress or ignore your urges but to acknowledge them without acting on them immediately.
Why Do We Have Cravings?
Before we explore how to surf the urge, it’s helpful to understand why cravings occur. Cravings can be triggered by a variety of factors, including:
- Emotional states: Stress, boredom, and sadness can prompt us to seek comfort in food.
- Environmental cues: Seeing or smelling certain foods can trigger cravings.
- Biological responses: Hormonal changes and nutrient deficiencies can cause specific food desires.
- Habits and conditioning: Past behaviours and experiences can influence current cravings.
The Steps to Surf the Urge
- Notice the Urge: The first step is to become aware of the craving. Acknowledge its presence without judgment. You might think to yourself, “I notice that I’m craving chips right now.”
- Pause and Breathe: Take a moment to pause. Close your eyes if it helps and take a few deep breaths. This creates a space between the urge and your reaction, allowing you to respond more mindfully.
- Observe Sensations: Note the physical sensations in your body. Where do you feel the craving? Is it in your stomach, your mouth, or somewhere else? Notice the intensity of the craving. Is it an intense pang or a dull ache?
- Ride the Wave: Imagine the craving as a wave. It will rise in intensity, peak, and then gradually subside. Stay with the sensation without trying to push it away or giving in. Trust that it will pass.
- Reflect on the Urge: After the craving subsides, reflect on the experience. What emotions or thoughts accompanied the craving? Did something trigger it? Understanding the root cause can help you address the underlying issues.
Applying “Surf the Urge” in Nutrition
Now that we understand the technique, let’s explore how to apply it to our nutritional habits.
- Mindful Eating: Incorporate mindfulness into your eating habits. Pay attention to what you eat, savouring each bite. This helps you become more tuned to your body’s hunger and fullness signals, reducing the likelihood of overeating.
- Alternatives: Prepare for cravings by having some high-protein alternatives readily available. When you feel the urge for something sweet, try a protein bar, or one of those chocolate mousses from Aldi or Lidl. There is nothing wrong with actually having what you’re craving! It’s probably the best thing to practice with your trigger foods, just bear in mind that it may take some time for you to be able to have “just a few squares” and be compassionate towards yourself during this process.
- Balanced Diet: Ensure your diet is balanced and nutrient-rich. Sometimes cravings are a sign that your body needs certain nutrients. A well-rounded diet can help minimize these urges.
- Hydration: Thirst is often mistaken for hunger. Drink a glass of water when you feel a craving coming on. Sometimes, this simple act can alleviate the urge.
- Emotional Check-In: Use the urge-surfing technique as an opportunity to check in with your emotions. Are you stressed, anxious, or bored? Addressing these emotions and naming them can help reduce the reliance on food for comfort.
- Build New Habits: Replace old habits with new ones. If you usually reach for a snack when watching TV, tryengaging in a different activity like going for a walk or practicing a hobby.
Surfing the urge is a powerful tool in the quest for better nutrition. By acknowledging cravings without immediately giving in, we can make more mindful choices that align with our health goals. Remember, cravings are natural, but they don’t have to control us. With practice and patience, we can ride the waves of our urges and emerge stronger and healthier on the other side. So, next time a craving hits, grab your mental surfboard and ride it out!
Author: Pavla Machova, Personal Trainer
