Have you ever felt like you acted without thinking? 🤔 In the course of our daily lives, we are constantly faced with decisions to make. Some of these decisions involve some consideration, however, others are practically instantaneous.
Who has never made an impulse purchase or said something without thinking about the consequences? The truth is that impulsivity is a human behavior that we all experience at some point in our lives.
Thus, impulsivity raises important questions about the control we have (or not) over our own actions. We are rational beings, but it only takes a small stimulus for our rationality to be called into question.
👉 But after all, what really is impulsivity and to what extent does it influence our lives?
A impulsivity has been defined as the taking swift action without deliberation or conscious prior judgment.
📖 A study about The Psychiatric Aspects of Impulsivity Mention that impulsivity, according to Patton et al. is separated into three components:
We can better understand this last point when analyzing the experiment carried out by Walter Mischel in the 60s: the Marshmallow Experiment. This experiment helps us to understand the concept of inhibitory control - the ability to inhibit an immediate, impulsive, automatic reaction (in this case, eating the marshmallow) to create a rational response (wait for a greater reward).
But what does it mean to be an impulsive person?
💭 To be an impulsive person It is to act without considering the consequences, that is, the person is moved by the present moment. It is someone who makes, for example, an expensive purchase on impulse, who interrupts a conversation because they feel the need to express themselves immediately, or who sends a message in a moment of distress without thinking twice.
Impulsivity can manifest in everyday situations, such as accepting an invitation without checking one’s schedule, but also at most important decisions like changing jobs or end a relationship suddenly.
Often these impulses are difficult to control and the person only notices later that they should have acted differently.
Impulsivity can be significantly controlled through psychological treatments, behavioral strategies and, in some cases, medication. Through the appropriate intervention, it is possible to gain greater self-control and make more thoughtful decisions.
Controlling impulsivity is a process that requires practice, awareness, and persistence. It's not about completely eliminating impulses, because these are part of human nature, but to develop the ability to choose more appropriate answers.
💡 So, there are some exercises to control impulsivity:
It aims to develop the habit of reflecting before acting. It consists of taking three small steps when you feel an impulse:
🔸 Stop - Take a deep breath and interrupt the action;
🔸 Think - Analyze the situation. Reflect on what you are feeling and what will be the consequences of that same action? ;
🔸 Act - Make a decision based on previous steps.
It aims to reduce emotional reactions and calm the nervous system. To do this, it is important that you look for:
🔸 Sit comfortably;
🔸 Breathe in through the nose counting to 4;
🔸 Hold your breath for 2 to 4 seconds;
🔸 Exhale slowly through the mouth counting to 6;
🔸 Repeat the previous steps for 2-5 minutes.
It aims to identify patterns and promote self-awareness. This exercise consists of describing your impulses daily by answering the following questions:
🔸 What happened?
🔸 What did you feel?
🔸 How did you react?
🔸 What was the result?
🔸 What could I have done differently?
Over time, you may become able to notice the triggers for your impulsive behaviors and better anticipate certain situations.
It aims to anticipate scenarios and prepare more balanced responses. To do this, it is important that you follow the following steps:
🔸 Start by imagining a situation in which you normally act impulsively;
🔸 Visualize yourself facing with calm, control, and clarity;
🔸 Repeat this view regularly.
This technique can train the brain more consciously before the actual situation occurs.
Last but not least, this exercise aims to avoid hasty decisions, especially in intense emotional situations. It consists of:
🔸 Give yourself a space of time, be it 10 minutes, 1 hour, or 1 day;
🔸 During this period of time, try to get away from thoughts about the specific situation and only after that time has elapsed, refocus on it again.
👉 Impulsivity is often associated with changes in brain waves, especially in frontal lobe zone — area responsible for executive functions, impulse control, attention and self-regulation. To understand this behavior, it is essential to look at its origin: the brain.
Neurofeedback, which is the basis of our intervention, allows you to regulate brain activity in a non-invasive way. With this regulation, it is possible to significantly reduce impulsive behaviors.
As a complement, we resort to the techniques mentioned above within the framework of Cognitive-Behavioral Therapy, used in our inquiries of Clinical Psychology, which enhance results over time.
Although impulsivity is a condition that is very present in ADHD, - according to a study published in Journal of Clinical Medicine (2024) - this it's not exclusive of this diagnosis and may manifest itself in various conditions related to mental health. 🧠
Second Moller et al. some clinical conditions have been closely associated with impulsivity:
👉 Studies analyzed human behavior in the laboratory, concluding that ADHD is associated with high levels of impulsivity. These impulsivity levels are reported to be related to the function of dopamine - a neurotransmitter that plays an important role in the brain - which has implications for treating this disorder.
👉 When it comes to Anxiety Disorder, impulsivity is also present. A study about Impulsivity in Anxiety Disorders: A Critical Review, concludes that there is a relationship between anxiety and impulsivity, especially in people with a tendency to behavioral disinhibition.
👉 Impulsivity is one of the central traits in Borderline Personality Disorder. The difficulty of dealing with intense and unstable emotions contributes to this type of reaction without prior reflection.
👉 Impulsivity is a frequent component of Antisocial Personality Disorder, however, the degree of impulsivity may vary from person to person. Studies suggest that there are clear differences between individuals with an antisocial personality who have a pattern of impulsive behavior (especially aggressive) and those who do not show this type of impulsivity.
👉 Although there are few studies that have directly measured impulsivity in Bipolar Disorder, there seems to be an association between the diagnosis and impulsive behaviors that go beyond episodes of mood alteration. In addition, it is not yet clear whether impulsivity between episodes is a risk factor for the development of the disorder or if it is a consequence of the experience accumulated over multiple episodes.
👉 Impulsivity It is part of the nature of the human being, however, it is necessary to have the discernment to understand when it begins to be harmful to our well-being.
If you feel that impulsivity is somehow a impacting Is some sphere of your life - personal, professional, or emotional - important seek professional help. This may be the first step in regaining your control.
The NeuroImprove Clinic has a team of professionals ready to help overcome any difficulty. Contact us to learn more - know that you're not alone on this journey.
F. Gerard Moeller, M.D., Ernest S. Barratt, Ph.D., Donald M. Dougherty, Ph.D., Joy M. Schmitz, Ph.D., and Alan C. Swann, M.D. (2001). Psychiatric Aspects of Impulsivity. The American Journal of Psychiatry, 158, 11. doi: https://doi.org/10.1176/appi.ajp.158.11.1783
Franczak, L., Podwalski, P., Wysocki, P., Dawidowski, B., Jedrzejewski, A., Jabloński, M., & Samochowiec, J. (2024). Impulsivity in ADHD and Borderline Personality Disorder: A Systematic Review of Gray and White Matter Variations. Journal of Clinical Medicine, 13 (22), 6906. doi: https://doi.org/10.3390/jcm13226906
Jakuszkowiak-Wojten K, Landowski J, Wiglusz MS, Cubala WJ. Impulsivity in anxiety disorders. A critical review. Psychiatar Danub. 2015 Sep; 27 Suppl 1:S452-5. PMID: 26417814.
