Urge Surfing Workbook – 11-Page CBT & DBT Coping Skills Digital PDF

Take control of your cravings and build lasting resilience. Download the Urge Surfing Workbook today and start your journey toward recovery and mindful living.

The Urge Surfing Workbook (11 pages) is a practical digital tool designed to help you manage cravings, addictive behaviours, and emotional triggers using structured CBT and DBT strategies.

Urge Surfing is a proven mindfulness technique used in therapy and recovery programs worldwide. Rather than fighting urges or giving in to them, this method teaches you how to ride the wave of an urge until it naturally passes – empowering you to stay in control of your behaviour.

Inside this workbook, you’ll discover:

• Step-by-step urge surfing techniques that guide you through the rise, peak, and fall of urges
• Mindfulness practices to calm your body and focus your thoughts
• The D.E.A.D.S coping method to delay, escape, avoid, distract, or substitute urges
• ABCDEF thought-challenging framework to reframe irrational beliefs
• Urge Log Worksheets to identify triggers, track duration, and reflect on coping strategies
• Grounding exercises like Floating in the Ocean to restore balance during difficult moments

Why it works:

✔ Simple, easy-to-follow structure

✔ Printable or digital use

✔ Evidence-based CBT/DBT coping strategies

✔ Perfect for personal use, therapy clients, recovery programs, or coaching sessions

What’s Included:

• 1 Instant Download PDF
• 11 high-quality pages
• Printable at home or use digitally

Disclaimer: I am not a licensed therapist. This workbook is intended for educational and self-help use only. It is not a replacement for therapy, diagnosis, or medical treatment.

How to Use:

• Print and fill out during cravings or emotional stress
• Keep an urge log to track progress and triggers
• Revisit mindfulness scripts whenever you need grounding
• Combine with therapy or recovery support for maximum results