Urge Surfing Worksheets: CBT DBT Addiction Therapy Tools (Counselling Resources)

Urge surfing means noticing an urge and its changing sensations without automatically acting on it. The aim is to practise responding differently to the urge, not to force it to disappear.

This paid digital resource contains six urge-surfing worksheets for structured practice and review. You can use the free instructions and worked example below without buying the PDF.

Choose the 6-page Urge Surfing Worksheets PDF →

What's included in the six-page PDF?

Use selected pages rather than requiring all six in one session. This is a digital PDF download, not a physical workbook, a therapy appointment or a crisis service.

How to practise urge surfing in a session

Start with a manageable, low-risk urge, such as checking a phone while working or sending a reactive message. Agree on whether this practice fits the person's current needs. You can demonstrate with a fictional situation first.

1. Name the urge and establish a choice. Say: “What is the urge asking you to do? We can notice it briefly before deciding on the next action. You can pause or stop this exercise.”
2. Notice sensations. Invite the person to describe where they notice the urge: tight hands, restlessness or a pulling sensation, for example. Keep breathing natural; eyes can stay open.
3. Observe changes without demanding a result. Ask: “Is it steady, increasing, decreasing or moving?” If an intensity scale helps, record a rating at agreed points. The urge does not have to fall for the observation to be useful.
4. Choose the next response and review. Ask: “What action fits your plan now? What did you notice while you were observing?” Record one learning point rather than grading the attempt.

A brief, agreed observation period can be enough to introduce the skill. There is no fixed time at which every urge ends. If focusing inward increases distress, pause and use the person's agreed support or grounding approach.

Worked example: the urge to send an angry message

Fictional situation: Morgan receives a short reply and wants to send an accusatory text. The facilitator and Morgan agree to observe that low-risk urge before choosing what to do.

Chosen response: Morgan saves the message as a draft and decides when to review it. Learning: “The urge rose during the pause. I could notice it without immediately pressing send.” These are invented ratings to illustrate recording, not an expected pattern or promised outcome.

A blank structure you can recreate: Situation: ____ | Urge: ____ | Sensations: ____ | Changes noticed: ____ | Chosen response: ____ | What I learned: ____.

Adapt the practice

• If numbers do not help: use words such as mild, strong, steady or changing.
• If writing is difficult: say the observations aloud, draw them or let the facilitator record the person's words with permission.
• In a group: practise with a shared fictional example before inviting optional personal application. Do not ask participants to disclose dangerous urges publicly.
• Between sessions: agree on a suitable situation and a review plan. A worksheet supports that plan; it does not establish whether independent practice is appropriate.

Urges involving immediate danger, self-harm or substance withdrawal need an appropriate safety or medical response. Urge surfing must not delay protective action or replace an agreed care plan.

When the printable worksheets may be useful

The on-page example provides a complete introduction you can use with plain paper. Choose the paid six-page PDF if you want prepared psychoeducation, tracking and reflection pages to organise practice across sessions.

View the purchase options for the Urge Surfing Worksheets →

For broader skill selection and session planning, read how to use DBT distress tolerance worksheets in session.

Frequently asked questions

What is an urge-surfing worksheet?

It is a structured way to record an urge, bodily sensations, changes during observation and the response chosen afterwards. A worksheet can support practice and review with a therapist.

Is urge surfing CBT or DBT?

Urge surfing is a mindfulness practice that can be used alongside CBT or DBT work. Its defining task is noticing the urge without automatically acting on it; the label does not determine whether it suits a particular person or situation.

Does urge surfing make an urge go away?

That is not the goal of the exercise. An urge may increase, decrease or remain present. The practice focuses on observing it and choosing a response rather than requiring a particular rating.

Is this a free urge-surfing PDF?

No. The six-page PDF is a paid resource. The instructions, worked example and blank recording structure on this page are available to use without buying it.

Is this a complete addiction treatment programme?

No. These worksheets support one skill. They do not replace assessment, treatment, medical advice or an individual safety plan.

Can I redistribute the PDF?

Check the applicable product licence for printing, client use and redistribution permissions before sharing files.