Urge Surfing & Harm Reduction

Urge Surfing & Harm Reduction is a four-week, skills-first program for riding out intense urges (e.g., self-harm, binge/compulsion, overspending, substance cravings, angry texting) while reducing risk. You’ll learn a simple urge surf sequence, the 4D set (Delay, Distance, Diminish, Do-instead), body resets from DBT (TIP), safer-choice menus that don’t involve harm, and fast support scripts. Each step has a 250-word Body with one 5–10 minute action. Choose Option A (clear flashcard/AI image) or Option B (short expert video). By the end you’ll have a pocket If/Then plan, a Night/Alone safety card, and a kind RAPID reset for slips. Scope: psychoeducation; not therapy; not a crisis service. Australian crisis numbers and global directories appear inside. Accessibility: captions, transcripts, alt text, high contrast, keyboard nav, low-bandwidth path. References Linehan, M. M. (2015). DBT® Skills Training Handouts and Worksheets (2nd ed.). Guilford Press. Harris, R. (2009). ACT Made Simple. New Harbinger. Hayes, S. C., Strosahl, K., & Wilson, K. (2012). Acceptance and Commitment Therapy (2nd ed.). Guilford Press. Neff, K. D. (2011). Self-Compassion. William Morrow. Brach, T. (2013). True Refuge. Bantam.