[ID written by @sketch-elf: First image is a shiba inu dog with an angry expression, pointing a gun at the camera.
Second image is a handout about the DBT skill Urge Surfing, broken up into four sections.
The first section reads: Urge surfing is a technique for managing your unwanted behaviors. Rather than giving in to an urge, you will ride it out, like a surfer riding a wave. After a short time, the urge will pass on its own.
This technique can be used to stop or reduce drug and alcohol use, emotional reactions such as “blowing up” when angry, gambling, and other unwanted behaviors.
Second section has a cresting wave on a graph with time on the horizontal axis and intensity of urge on the vertical axis. From left to right, it reads:
[low time, low intensity] Trigger: An urge is triggered by a person, place, thought, feeling, or something else.
[increasing time, intensity] Rise: The urge becomes more intense. This may happen gradually or very suddenly.
[3rd time, highest intensity] Peak: The urge reaches its most intense point. It may feel as if the urge will never go away.
[last time, less intensity] Fall: The urge loses intensity and eventually fades away.
Third section is titled How to Practice Urge Surfing. It reads:
Acknowledge you are having an urge.
Notice your thoughts and feelings without trying to change or suppress them. Note: it is normal to feel some discomfort during an urge.
It is okay to have urges. They are natural reactions to addictions and habits.
An urge is a feeling, not a "must." I can have this feeling and choose not to act.
Some discomfort is okay. I don't have to change it.
An urge is temporary. Like any other feeling, it will pass on its own.
Fourth section is titled Other Skills. It reads:
Use coping skills to reduce the power of triggers. Know your triggers ahead of time, and have a strategy or skill prepared for each one.
Examples: deep breathing if stressed, eating if hungry, leaving a location if it is high risk
Do something to take your mind off the urge. Every minute you delay increases the chance of the urge weakening on its own.
Examples: go for a walk, listen to music, call a friend, read a book, practice a hobby.