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                    "text": "Urge Surfing",
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                    "text": "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.",
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                    "text": "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.",
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                        "embedded_text": "PEAK: The urge reaches\nRISE: The urge becomes its most intense point. It\nmore intense. This may may feel as if the urge will\nhappen gradually or very never go away.\nsuddenly.\nURGE TRIGGER: An urge is fades away.\nFALL: The urge loses\nintensity and eventually\ntriggered by a person,\nOF place, thought, feeling,\nINTENSITY\nor something else."
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                    "text": "INTENSITY OF URGE",
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                    "text": "TIME",
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                    "text": "How to Practice Urge Surfing",
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                            "text": "Acknowledge you are having an urge.",
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                            "text": "Notice your thoughts and feelings without trying to change or suppress them.\nNote: It is normal to feel some discomfort during an urge.",
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                            "text": "Remind yourself...",
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                    "text": "It is okay to have urges. They are natural reactions to addictions and habits.",
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                    "text": "An urge is a feeling, not a \"must.\" I can have this feeling and choose not to act.\nSome discomfort is okay. I don't have to change it.",
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                    "text": "An urge is temporary. Like any other feeling, it will pass on its own.",
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                    "text": "Other Skills",
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                    "text": "Managing Triggers",
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                    "text": "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.",
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                    "text": "Examples: deep breathing if stressed, eating if hungry, leaving a location if it is high risk",
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                    "text": "Do something to take your mind off the\nurge. Every minute you delay increases the\nchance of the urge weakening on its own.\nExamples: go for a walk, listen to music, call a friend, read a book, practice a hobby",
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