Basics
In DBT, what does an “urge” mean?
A strong impulse to do something (often a habit) that rises and falls like a wave.
Step 1 of urge surfing is to “Notice.” What are you noticing?
The urge—where it shows up in body, thoughts, and feelings.
What happens first when an urge hits: your thoughts or your body?
Your body — the nervous system reacts before your brain names it.
Which mindfulness skill pairs best with urge surfing: Observe, Distract, or Judge?
Observe
You want to doom-scroll at 1 AM. Name one urge-surf step you’d do first.
Notice & name the urge; rate it; anchor with breath.
True/False: Urges always keep growing until you give in.
False. They peak and then decline if you ride them out.
Step 2 is to “Name & Normalize.” Give a sample self-talk line.
“This is an urge. Urges rise and fall. I can ride it.”
You feel “buzzy” and restless after an argument. Is that an urge or a trigger?
A trigger — the situation that sparks the urge.
Name one Distress Tolerance skill to use mid-urge.
TIPP, self-soothe, ACCEPTS distract, IMPROVE the moment.
You feel the pull to text an ex after an argument. Give one self-talk line.
“This is an urge; it will peak and pass. I can wait 10 minutes.”
What’s the main goal of urge surfing?
To notice and ride the urge without acting on it until it passes.
Step 3 is “Breathe & Anchor.” Name one simple anchor.
Count breaths, feel feet on the floor, or hand on heart.
“I always get cravings after scrolling social media.” That’s what kind of trigger?
External trigger.
Which Emotion Regulation skill helps reduce future urges?
ABC Please (build mastery, PLEASE physical health, opposite action as needed).
Craving to vape after seeing someone else vape. What body cue might you track?
Mouth tension/tingle, restlessness in hands, chest tightness.
Name two things you avoid doing while urge surfing.
Judging yourself/the urge, fighting/suppressing the urge (or acting on it).
Step 4 is “Track the Wave.” What are two things you can track?
Intensity (0–10 scale) and location/sensations (tight chest, buzzing, etc.).
What’s one sneaky internal trigger teens often miss?
Boredom or self-judgment (it’s not always sadness or anger).
How can “Opposite Action” support urge surfing?
Do the opposite of the urge (e.g., reach out instead of isolate, wait instead of act).
You rode out a 9/10 urge successfully. What is a values-aligned next step?
Log the win, text a safe support, or do 5 minutes of mastery (homework/skill).
What mindfulness stance helps most during urge surfing?
Observe, describe, and allow (non-judgmental awareness/acceptance).
Step 5 is “Choose Wisely.” What do you choose?
A skillful next action aligned with values (not the urge).
Bonus Body Hack: What TIPP skill can trick your body into calming an urge?
Temperature (cold water on face or neck).
Give a full mini-plan combining three skills for a 9/10 urge.
TIPP (cold splash + paced breath) → Observe/Describe sensations → 15-minute ACCEPTS distract + check values.
Your friend offers gossip. You really want to join. Name a DBT skill that helps.
STOP skill (Stop, Take a step back, Observe, Proceed mindfully).