Impulsivity can not only be frustrating, but it can be damaging to your finances, career, and, ultimately, your life. After being distracted by a fleeting interest, making split decisions also leads to regret and guilt. Dealing with the consequences of poor decision-making can last far longer than the split-second it took to decide. While you might not always be able to control your impulses, there are effective strategies that help delay them until you can seek more holistic support or professional care. Learn the five techniques that people use to cope with being impulsive.
Press Pause
What is impulsivity if it isn’t always saying, yes, to something? Rather than essentially agreeing to every option that piques your interest, record potential opportunities and then come back to them at a later time. You can accomplish this by setting reminders for yourself so that you don’t forget to return to it and experience FOMO or fear of missing out. The FOMO is often what stokes the initial urgency.
- Text yourself
- Message others
- Set alarm
- Sticky notes
- Dry erase board
- Mood board
- Curated posts
Wait 24 Hours To Decide
Some people are troubled by pervasive thoughts at the same time as impulsivity. If they do not act on their impulses, the dominant force will eat away at them until some action is made. Pervasive thoughts can lead to agitation, irritability, and fatigue. Waiting 24 hours to decide might not be possible at first. Some people will better benefit from a gradual increase in time between the impulse to determine and the actual decision, eventually building up to 24 hours.
Journal Thoughts and Actions
While people begin to build endurance to wait 24 hours to act on impulses to make better decisions, it is beneficial to journal about the thoughts and actions they are experiencing to communicate those challenges to health care professionals. If a diagnosable condition is present, there might be more than one way to get support.
Analyze Patterns in Your Behavior
While journaling thoughts and actions, be sure to record what is happening and reflections on why it might be happening and if it has happened before. Looking for patterns or potential triggers that lead to causes of irritability and impulsivity episodes can help prevent pervasive thoughts and actions in the future. Look for:
- Similar events
- Certain people
- Particular places or locations
- Recurring times of day
- Specific interactions
Seek Support
There are many different ways to get support to manage impulsivity. Depending on the patient’s age, appropriate medical and therapy options can suit their needs. Doctors will make individual care plans to foster recovery. Usually, care plans will include medical therapy, like prescription and over the counter anxiety pills, physical therapy, and some form of talk therapy.
No matter which strategy or combination of strategies used to control your impulsivity, be sure to communicate your progress and challenges to a healthcare professional. While irritability and impulsivity are often typical hallmarks associated with anxiety or ADHD, they could also be underlying symptoms of a different cause.
