How to Ride a Craving Wave Successfully

Guest blog by Holly Herrington, MS, RD, CDCES, CAPM, CSOWM

Cravings are a normal part of life, yet they often leave people feeling frustrated, out of control, or guilty. Whether it’s a strong desire for something sweet after dinner, a salty snack midafternoon, or the emotional pull toward food during a stressful moment, cravings can feel powerful and demanding.

But having cravings doesn’t mean you’re doing anything wrong.

Cravings are simply signals. They are temporary physical and emotional experiences that rise and fall like ocean waves. Learning how to respond with awareness instead of judgment can make a meaningful difference in your relationship with food.

One mindfulness practice called urge surfing is a highly effective and compassionate way to manage cravings. Originally developed in behavioral therapies for coping mechanisms related to addiction and binge eating, urge surfing teaches you how to ride the wave of a craving instead of fighting it or giving in automatically. Over time, this approach can help reduce overeating, build confidence around food, and support a calmer relationship with eating.

Why Do Cravings Happen?

Cravings are not random. They usually stem from one or more underlying causes. Asking yourself a few simple questions can help you respond more effectively.

1. When was the last time you ate?

Hunger often shows up as cravings. Feeling hungry again after four to five hours is normal. If your body genuinely needs fuel, the craving is simply a request for nourishment. It’s not something to ignore or push through.

2. Was your last meal satisfying?

Meals or snacks low in protein, fiber, or healthy fats digest quickly. Foods like chips, candy, or sweets may taste good, but they don’t keep you full for long. When nutrition is lacking, cravings are more likely to follow.

3. Are you restricting too much?

Skipping meals, avoiding certain foods, or following overly strict food rules can intensify cravings. Restriction increases both physical hunger and mental hunger. This pattern often leads to overeating or bingeing later.

Restriction is one of the biggest drivers of intense cravings, not a lack of willpower.

4. Are you stressed, tired, or overwhelmed?

Cravings are closely tied to our emotions. Stress often makes comfort foods more appealing, while poor sleep can disrupt hunger and fullness cues, making cravings more frequent and intense.

5. Are there environmental cues triggering you?

Seeing food, smelling food, watching others eat, or even driving past your favorite restaurant can trigger cravings, even when you’re not physically hungry.

Understanding why a craving is happening gives you the power to choose a helpful response.

The Science Behind Cravings and Why They Pass

Cravings can feel endless in the moment, but they actually follow a predictable curve (much like a wave):

• They rise in intensity.
• They peak.
• They fall, even if you don’t act on them.

Most cravings peak and fade within 20 to 30 minutes. This natural rise and fall is the foundation of urge surfing.

Cravings are temporary, even when they feel intense. Pausing instead of reacting right away can make them easier to manage over time.

What Is Urge Surfing?

Urge surfing is a mindfulness technique that helps you experience cravings without acting on them or trying to push them away. Instead of fighting the urge, you ride the wave as it builds, peaks, and fades.

Think of it this way.

The craving urge is the wave.
You are the surfer.
Your self-awareness is the surfboard.

Your goal isn’t to stop the wave. It’s to stay balanced until it naturally loses strength. Allowing the craving to exist without immediate action reduces its emotional intensity and restores a sense of control.

How to Practice Urge Surfing: A Step-by-Step Method

1. Acknowledge the craving

Instead of feeling frustrated or trying to push away the urge, gently name what is happening.

A craving is showing up.
I notice I’m feeling pulled toward food.

2. Observe how the craving feels

Shift your focus inward and notice:

• Where do you feel the craving in your body?
• Does it feel tight, restless, anxious, warm, or buzzy?
• How strong is it on a scale of 1 to 10?

Rating the urge can help you distinguish between physical sensations of hunger and emotional or stress-driven cravings. The goal is to observe sensations without reacting to them.

3. Remind yourself it will pass

Repeat a calming reminder such as, “This urge will rise and fall. I can ride it out.”

4. Surf the urge

Stay present as the craving peaks and fades. You do not need to make it disappear. Often, noticing it is enough to reduce its intensity.

What to Do During the Peak of a Craving

Nonfood activities can help you stay grounded while the wave passes. The goal is not to suppress the urge, but to support yourself while it fades.

Helpful activities include:

• Taking a walk or doing light movement
• Showering or taking a bath
• Watching a show, being mindful of food commercials
• Knitting, coloring, or crafting
• Reading or listening to music
• Tidying a small space
• Playing a game or working on a puzzle

These activities give your mind somewhere to rest while your body rides out the craving.

What if You Still Want to Eat?

If you wait 20 to 30 minutes and still want food, give yourself permission to eat. You may genuinely be hungry. The difference is that you are calmer and choosing intentionally instead of impulsively.

Many people find that once craving intensity drops, they naturally choose smaller portions, feel more satisfied, and make more balanced choices.

Pairing satisfaction with nourishment can help:

• Chips with fruit
• Cookies with yogurt for protein
• Salty foods with nuts or cheese

This approach helps prevent the restrict, crave, and overeat cycle.

Benefits of Urge Surfing

Urge surfing helps you learn that cravings are tolerable and temporary. It breaks the automatic urge to eat response, reduces fear around cravings, builds confidence, and supports long-term resilience.

Research shows that people who practice urge surfing experience less distress around cravings and are less likely to engage in impulsive eating behaviors.¹

Final Thoughts

Cravings are not your enemy, and they do not mean you lack discipline. They are signals from your body and mind that you can learn to understand rather than fear.

Urge surfing offers a compassionate, evidence-based way to manage cravings without guilt or restriction. By learning to ride the wave instead of reacting automatically, you can build trust in your body, strengthen confidence in your choices, and create a calmer, healthier relationship with food.

References

1. Schwebel FJ et al. Curr Addict Rep. 2020;7(2):117-124.