Everyone makes an impulsive choice from time to time. They make a purchase without considering whether or not they can afford it. They jump into an impulsive relationship, or even out of an impulsive relationship. In some cases, the impulse is something to laugh about later. Others might blame it on being in “a dark time in their lives.”
For some, however, impulsivity can be an ongoing problem. Chronic impulsivity can be very disruptive to your everyday life and mental health. In this blog, we’ll explain what chronic impulsivity is and what you can do about it.
What Is Chronic Impulsivity?
Chronic impulsivity is a long-term struggle with self-control, particularly when it comes to impulse control. Individuals with chronic impulsivity may be very reactionary as they struggle to control their immediate responses to things. They may start tasks and subsequently drop them, or they may struggle with money due to impulse buying. Chronic impulsivity can also tie into substance use, or engaging in behaviors that you know are unhealthy because of the instant gratification of them.
What Causes Chronic Impulsivity?
Chronic impulsivity can have a number of sources. For some, it’s a matter of bad modeling. Maybe they had a parent or a guardian who was very reactionary, or who made very impulsive purchases. This example can give them the sense that the impulsive behavior is normal or that it is, at most, “whimsical.”
Financial instability can have an impact on chronic impulsivity. When you don’t know how much money you will have from one month to the next, it might be wise to save — but in many cases, those savings are quickly eaten up by bills, leading to a sense of frustration. On the other hand, if you get a bigger paycheck than usual, it might seem more gratifying to go out for drinks or buy that game you’ve been looking forward to.
Other mental health conditions and behavioral conditions can also impact chronic impulsivity. For instance, impulsivity is a common symptom of ADHD, as well as bipolar disorder and borderline personality disorder. If you already struggle with self-control, these comorbidities can exacerbate that struggle.
Some people who struggle with chronic impulsivity may also find themselves in a spiral of shame. They feel frustrated or ashamed of themselves for giving in to those same impulses, and the low self-esteem can lead to low mood. An impulsive decision might alleviate that low mood temporarily, or they may convince themselves that they can’t change and shouldn’t try.
Chronic Impulsivity and Substance Use
Substance use can be a type of chronic impulsivity. The impulse you struggle with may be the impulse to binge drink or take illicit drugs. By the same token, substance use can increase chronic impulsivity. It can lower inhibitions so that even those who usually have a good handle on self-control may make impulsive choices. If you already struggle with self-control, substance use will likely exacerbate that.
It is for this reason that chronic impulsivity can often go hand-in-hand with addiction. In some cases, the addiction may have started due to an issue with chronic impulsivity, while in others the addiction caused the issues with impulsivity. Sometimes it can be hard to separate the two.
How To Manage Chronic Impulsivity
Chronic impulsivity may seem a daunting thing, but you can take steps to manage it. Some of those steps include:
Seeking Out Mental Health Support
As we discussed, chronic impulsivity can be a common symptom of other mental illnesses. Treating those mental illnesses will help you to get chronic impulsivity more under control. This could include taking medication to treat ADHD, depression, or anxiety. It could also include going to therapy and learning coping skills to resist those impulsive urges. Therapists can also help you to develop skills for alternative habits, rather than indulging your impulses.
Figure Out Your Triggers
However it might feel, impulsivity rarely comes out of nowhere. There is usually a trigger that causes those impulses to appear. It might be a situation that makes you feel anxious or sad, and the impulsive urge is an urge to escape or soothe yourself.
Take a moment to consider those triggers. In some cases, you may need to avoid environments that are likely to bring about those triggers. When you can’t, consider what alternative actions you could take to improve the situation. Make a plan, thus leaving little room for impulsivity.
Practice Mindfulness
Mindfulness is all about anchoring yourself in the present moment. The more you practice mindfulness, the more you become aware of your surroundings as well as aware of your own feelings. This can help to slow down your reactions, curbing impulsivity. Many people practice mindfulness by practicing meditation or journaling. Taking a mindful walk or sitting and enjoying the scenery for a few moments can also help you practice mindfulness.
Make It Difficult to Engage In Your Impulses
Sometimes it’s a matter of depriving yourself of the ability to indulge in those impulses. If you have a habit of impulse buying when you go out, leave your cards or form of payment at home. If you have an issue with binge drinking, avoid places that encourage you to drink. Take public transportation to avoid taking off in your car out of nowhere.
You might not be able to do this in every situation. For instance, if you tend to impulsively lash out when you feel attacked, you’re not going to be able to leave your tongue at home. But this can get you into the habit of resisting those urges overall.
You don’t have to struggle with chronic impulsivity alone. Rivia Mind has a number of skilled and compassionate clinicians who are here to help. Contact us today to learn more about how we can help you or to schedule a free 15-minute consultation.
