How to control impulsivity? 8 tips that help

The ability to think before acting is not a gift that all people possess. When emotions invade us, it can be highly difficult not to get carried away by impulses, for what on many occasions we can make decisions that we can regret for a short time later.

However, be able to control the impulsiveness that sometimes invades our mind is not an impossible task at all, so we offer a series of guidelines or recommendations that can help us calm this sense of urgency.

• Related article: "Emotional Control Techniques: 10 effective strategies"

What do we understand by impulsivity?

In psychology, impulsivity is defined as a cognitive style characterized by predisposing the person to act considerably rapid, unexpected and excessive, which implies a lack of prior reflection and an inability to foresee the effects or consequences that their actions may suppose.

However, this reaction does not have to occur at all times, but is usually typical of situations or contexts with a high emotional charge or to events that may be perceived by the person as threatening.

According to the different theories that we can find within cognitive psychology, impulsivity is conceptualized as a multifactorial trait that encompasses all types of behaviors carried out without a process of reasoning or reflection previous. In the same way, this way of acting nullifies any possibility of anticipating and taking into account the unwanted effects of these behaviors.

However, not all impulsive behaviors necessarily have negative consequences. There are certain occasions when it is necessary to act quickly and spontaneously; are those moments when we don't have much time to evaluate whether our reaction will be appropriate or not, since we will not know the consequences until after carrying them out.

Therefore, the secret is not to abuse compulsive behaviors, since they create a habit, but to be able to discern when they are appropriate and when they are not.

Although impulsivity can be considered as another personality trait, so it does not have to be pathological, there are a series of mental disorders or alterations that include this way of acting as one of their characteristic symptoms. Among them are the Bipolar disorder, autism, ADHD or borderline and antisocial personality disorders.

8 tips to control impulsivity

Fortunately, there are a series of guidelines that people with high impulsivity can carry out to exert some control over behaviors that are directed by emotions. We'll see now a series of recommendations so that we don't always get carried away by our impulses:

1. Know what causes it

The first step in initiating a series of changes in our impulsive way of acting is know what stimuli or situations provoke these behaviors. The reason is that it will always be much easier for us to avoid what we can predict.

A good way to start is to make a record of all those situations in which we have acted impulsively, noting what situation or stimulus has provoked this response, how we have felt and what has been our reaction or way of Act.

In this way, we will be aware of the events and emotions that enhance our impulsivity, so by detecting these situations in time we can respond more effectively.

2. Count to three

The moment we are aware of what situations generate all kinds of impulsive responses in us, we will be able to begin to change the way we react.

The main characteristic of impulsivity is that the answer is given very quickly without giving rise to any kind of reflectionTherefore, our first step will be to learn to delay the appearance of this response.

Although it seems easier said than done, just trying to miss a few seconds, our brain is able to reflect briefly and our emotions will be seen much more calm. So we will improve our ability to handle the tension, emotions and thoughts that provoke the impulsive response.

For this to be effective and become routine We must carry out this guideline constantly in all situations, regardless of urgency or need.

3. Generate self-instructions

Unfortunately, on many occasions it happens that, although we have managed to carry out the two previous guidelines, our impulsiveness can arise in the same way. Because thanks to them we can delay our response but not make it disappear.

Therefore. What can we do to be able to respond equally effectively? Make use of self-instructions. Telling ourselves what steps we can take or how we are going to respond to a situation will allow us to reflect on it and perceive whether it is an effective reaction or not.

Developing internal language dynamics, or even verbalizing aloud, allows us to be aware of our thoughts and, therefore, to correct them more easily.

• Related article: "The 10 most used cognitive-behavioral techniques"

5. Harness our energy

In some cases, the impulsivity problem is given by an excess of energy in the person, which releases her at the least appropriate moments. Knowing this, people who identify with this pattern of behavior can channel this energy through physical exercise.

Activities that involve a high expenditure of energy can be useful to learn to control our impulsivity and use it only in those moments when it is really appropriate.

6. Try to relax

In those cases in which the person is unable to channel his excess energy, he can try to reduce the tension that this generates. Perform relaxation exercises, meditation or activities such as yoga, will allow us to maintain a natural state of relaxation that will help reduce impulsive responses.

Likewise, if our daily routine is characterized by being very stressful, it is very possible that our tendency to act impulsively is greater, therefore try reducing stress levels through a good organization of the day accompanied by small routine relaxation exercises will also be of great help for the person.

• Related article: "6 easy relaxation techniques to combat stress"

7. Think alternatives

By being aware of our way of acting, we will be able to develop alternative patterns of action and thinking. If we manage to perform these behaviors enough times they will become a habit and reduce the problem of impulsivity.

8. Be consistent

If we take seriously the consequences of our actions, as well as the magnitude or effect that our behaviors can generate in other people, we will be better able to reflect before Act.