Impulsivity is behaving without thinking about the impact of those behaviours on yourself or others around you. While we all behave impulsively sometimes, recurrent impulsive behaviour can ruin relationships, work and overall life.
There are many impulsive behaviours including:
Impulse spending, where you buy things without thinking about your bank balance.
Reckless driving, where you make decisions without thinking about safety.
Binge eating / drinking, eating / drinking too much.
Unsafe sex, having sex without protection or in risky situations.
Emotional explosions, where you cry, yell and other emotional outbursts are frequent.
Aggressive behaviour, arguments or physical fights that start from small disagreements.
Changing plans and/or starting fresh, where you can’t stick to one plan, one job or one place.
Self harm, when you feel overwhelmed.
Impulsivity is a complex and multi faceted construct that has been looked at from characterological, biological and cognitive perspectives. Several theories and models have been proposed to explain the underlying mechanisms of impulsivity.
Biological Model: This model says impulsivity is related to abnormalities in brain regions such as the prefrontal cortex, anterior cingulate cortex and basal ganglia. Neurobiological research shows impulsivity is linked to irregularities in the dopamine and serotonin systems which control mood and behaviour.
Cognitive Model: According to the cognitive model impulsivity arises from cognitive deficits and biases. People with impulsive tendencies struggle with planning, decision making and problem solving. These cognitive challenges lead to a lack of self control and self regulation making it hard to resist impulsive urges.
Emotional Model: The emotional model says impulsivity is a result of emotional dysregulation. People who can’t manage their emotions (anxiety, anger, frustration) are more likely to behave impulsively. Emotional dysregulation leads to quick, impulsive reactions to emotional triggers.
Social Learning Model: This model says learning and environmental factors contribute to the development of impulsivity. Exposure to violence, trauma and substance abuse increases the likelihood of impulsive behaviour. Social learning theory says you can learn impulsive behaviour by observing and imitating others around you.
Impulsivity is a combination of biological, psychological and environmental factors. Knowing the causes and risk factors helps you identify and manage impulsive behaviour.
Genetic: Research shows impulsivity has a strong genetic component. Certain genetic variants increase the risk of impulsive behaviour so impulsivity can be inherited.
Brain Structure and Function: Abnormalities in brain regions such as the prefrontal cortex and basal ganglia are linked to impulsivity. These parts of the brain control decision making, self control and behaviour regulation.
Neurotransmitter Imbalance: Imbalances in neurotransmitters such as dopamine and serotonin are associated with impulsivity. These chemical messengers control mood and impulse.
Environmental: Exposure to violence, trauma and substance abuse increases the risk of impulsive behaviour. Environmental stressors can trigger underlying impulsive tendencies.
Mental Health Conditions: Certain mental health conditions such as attention deficit hyperactivity disorder (ADHD), borderline personality disorder and bipolar disorder are closely linked to impulsivity. These conditions make self control and regulation difficult leading to frequent impulsive behaviour.
Recurring impulsive behaviour is one of the diagnostic criteria for the following disorders in adults:
Kleptomania
Intermittent explosive disorder
Impulse control disorders
Antisocial personality disorder
Antisocial personality disorders
While impulsivity is not listed as a symptom, recent research has linked frequent impulsive behaviour to post traumatic stress disorder.
Impulsivity is a key characteristic of antisocial personality disorders which leads to risky behaviour and lack of emotional depth.
Note: Impulsivity is one of the diagnostic criteria that psychologists would use to evaluate an individual for the above disorders. Frequent impulsivity is not always a disorder and may be due to stroke, brain injury or neurodegenerative diseases like Alzheimer’s disease. Some people may have higher impulsivity as a lifelong personality trait.
Cova’s psychologists will work with you to understand your impulsive pattern. Sessions with one of our clinicians to address impulsive behaviour may include elements from one or more of the following evidence based therapeutic approaches for impulsivity:
Cognitive Behavioural Therapy (CBT): CBT can help you identify and replace negative thoughts and behaviours associated with impulsive actions. Your clinician will work with you to develop alternative responses to your impulses.
Dialectical Behavioural Therapy (DBT): DBT for impulsivity may involve increasing awareness of your impulses and the emotions surrounding them with the goal of improving emotional regulation. DBT also includes skills to manage distress tolerance and interpersonal skills which may reduce impulsive behaviour.
Acceptance and Commitment Therapy (ACT): ACT is about increasing psychological flexibility where you work towards accepting unwanted thoughts and feelings rather than acting impulsively to them. ACT can also help you clarify your values and commit to actions that align with those values which may reduce impulsive behaviour.
Mindfulness based therapies: Mindfulness based therapies focus on increasing your present moment awareness and non-judgmental acceptance of your thoughts, emotions and impulses. Your clinician will create a safe space for you to practice mindfulness exercises in the therapy room and allow space for observation and intentional behaviour.
Eye Movement Desensitisation Reprocessing (EMDR): Impulsive urges may be linked to past traumatic experiences and if that’s the case, a trauma processing therapy like EMDR might be helpful.
Schema Therapy or Internal Family System Therapy: These therapies can help with impulsivity by seeing our impulsive urges as being driven by a “part” of the mind or a “mode” we go into. This can help us identify when our impulsivity is triggered and how to relate to our impulsive urges.
Impulsivity can manifest in different situations, each with its own challenges and characteristics.
Substance Abuse: Impulsivity is a feature of substance abuse disorders including alcohol, drug and other substance addictions. People with impulsivity may be more likely to try and become dependent on substances.
Aggression: Impulsivity can show up as aggressive behaviour, physical and verbal. Impulsive aggression is often a result of not being able to regulate emotions and control reactions to perceived threats or frustrations.
Borderline Personality Disorder: Impulsivity is a key feature of borderline personality disorder including self destructive and reckless behaviour. People with this disorder may act impulsively to cope with intense emotions and interpersonal difficulties.
Attention Deficit Hyperactivity Disorder (ADHD): Impulsivity is a feature of ADHD including difficulties with self control and self regulation. People with ADHD may not be able to think before they act and so make impulsive decisions and behaviour.
Now that we know the different situations where impulsivity can occur, individuals and clinicians can develop more targeted and effective ways of managing impulsive behaviour.
Impulsivity is hard to manage but there are several ways individuals can manage their impulsive behaviour.
Self Monitoring: Keeping a journal or log of impulsive behaviour can help individuals identify patterns and triggers. By knowing what triggers their impulsivity they can develop ways to avoid or manage those triggers.
Self Regulation: Practicing self regulation techniques such as deep breathing and relaxation can help individuals manage their emotions and reduce impulsivity. These techniques can give them a sense of control and calm in situations that would otherwise trigger impulsive reactions.
Cognitive Restructuring: Identifying and challenging negative thought patterns can help individuals reduce impulsivity. By reframing their thoughts and focusing on more positive and rational ways of thinking they can improve their decision making and self control.
Seeking Support: Seeking support from friends, family or a therapist can be really helpful in managing impulsivity. Support networks can offer encouragement, accountability and practical advice for coping with impulsive behaviour.
If you or a loved one is experiencing impulsivity our Melbourne psychologists and trauma therapists are here to help. Get in touch with our friendly reception team to book an appointment. Contact us by:
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Acknowledgement of Country
Cova Psychology acknowledges the Traditional Owners of the land where our Melbourne CBD practice is located—the Wurundjeri Woi-wurrung and Bunurong/Boon Wurrung peoples of the Kulin Nation. We pay respect to their Elders, past and present, as well as the Elders of other Aboriginal communities in Melbourne and beyond.
We would like to acknowledge the Traditional Owners of the land on which the practice is located. We pay our respects to their Elders, past and present, and the Aboriginal Elders of other communities who may be here today.