Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

RIDING THE WAVE

Riding the wave is a simple mindfulness activity that focuses on identifying and sitting through difficult emotions and sensations. Much like a wave we know that feelings, emotions, and sensations will come and go.

Peak

Rise

Trigger

Fall

INTENSITY OF URGE

TIME

PRACTICE RIDING THE WAVE

1. Identify what you are feeling. Is it anger, sadness, frustration, pain or something else? 2. Acknowledge the emotions and sensations you are feeling. It can be helpful to name them either out loud or in your head such as “I am feeling angry” or “I am experiencing a pain episode”. Remind yourself that while the feeling is strong now, it will eventually subside and fade. 3. Focus in on your breathing. Take a few long-deep breaths, while paying attention to the sensation of your belly rising and falling, and your lungs filling and expanding. 4. Instead of trying to fight the feeling or push it away, make a point to observe it and then let it pass. Remember that emotions and sensations come and go like waves, and that this feeling will eventually pass too.