What is surfing the moment?
Surfing the moment means riding out a difficult situation when it’s not immediately changeable. It’s strategically redirecting your attention or changing your physiology.
Key Points:
- Sometimes there is nothing we can do to solve a stressful situation. Our best option is to ride it out and not make things worse.
- Surfing the moment:
- Helps focus our attention away from stress.
- Directly reduces physiological arousal due to stress.
- Helps us tolerate our thoughts and feelings when we are overwhelmed.
Refocus your attention with your senses
Taste
- Eat your favorite food slowly, savoring each bite.
- Seek out food with different textures and spiciness. Eat with awareness.
- Drink your favorite beverage and pay close attention to the taste.
- Other: _______________________________
Vision
- Look at beautiful art books, movies, digital images, or animations.
- Mindfully watch nature, the sky, the ocean, or the space around you.
- Go window shopping or people watch.
- Other: _______________________________
Hearing
- Listen to music that grabs your attention.
- Pay attention to nature sounds. Consider an app or sound machine.
- Listen closely to the sounds in your immediate environment.
- Listen to the radio, podcasts, or other audio media.
- Other: _______________________________
Smell
- Notice the smells around you.
- Light a scented candle.
- Smell soaps, shampoos, body lotions, or perfume.
- Other: _______________________________
Touch
- Pet dogs or cats.
- Take a long shower or bath and focus on how the water feels on your skin.
- Wrap yourself in a soothing blanket.
- Other: _______________________________
Refocus your attention with pleasant or meaningful activities
- Go to the grocery store and get yourself a treat.
- Immerse yourself in a hobby (knit, paint, draw).
- Go out with friends or loved ones.
- Exercise, play sports.
- Send an encouraging email.
- Volunteer for a cause you care about.
- Wash your car, clean your house.
- Play video games, read engaging books.
- Play with your kids or pets.
- Go for a walk.
- Call a friend.
- Engage in a meaningful conversation.
- Other: _______________________________
Impact your physiology and your emotions
- Do intense exercise.
- Hold ice in your hand.
- Take a hot or cold shower, or alternate.
- Read books and see movies that evoke emotions other than the ones upsetting you.
- Other: _______________________________