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If you've been struggling to maintain your focus at work or find motivation to cross things off your to-do list, it might be frustrating. It's quite common to take the blame for not reaching your goals on yourself.
Impulsivity and Hyperactivty in Adults
You might be wondering about what impulsivity is and whether all person with ADHD are impulsive if you exhibit symptoms of attention deficit hyperactivity disorder (ADHD) or if you recently got a diagnosis.
The inability to control one's thoughts and behaviour is known as Impulsivity. People with Impulsivity often act without thinking first. They often speak over other people. Say things they don't want. Also, make commitments they can't keep up with. They may put themselves in dangerous circumstances without wanting to. They might also indulge too much in activities like eating, shopping, getting drunk, or having sex.
Not all who have ADHD will show these symptoms in the same manner or to the same degree, and as a person ages and passes through different periods of life, you may witness changes in how the symptoms show themselves.
Hyperactivity, is one of the symptoms of ADHD that might show itself quite differently in adults. For instance, overt hyperactivity might not be as common. An individual may instead experiece uncomfortable restlessness.
Any of the impulsive examples given above do you recognise in yourself? Everyone occasionally deals with impulsivity, but for other people, it's an everyday struggle.
The association between ADHD and Impulsivity in Adults
Firstly, we should start by debunking the common myth that all individuals with ADHD are impulsive and hyperactive.
Many people have "impulsive" set as their default mode. It is a trait that many people have. Additionally, it is common among those who have ADHD. However, not everyone with ADHD becomes impulsive. Despite their challenges with things like managing focus or sustaining attention, many people with ADHD don't have any noticeable problems with inhibition.
ADHD does not necessarily mean being impulsive. You shouldn't be worried about impulsivity unless it prevents you from reaching your goals. On the other side, it's possible that your impulsivity could harm your self esteem, relationships, work, health, or other aspects of your life.
Ways to manage Hyperactivity and Impulsivity in Adults
The following techniques may help you in discovering your triggers and learning how to manage impulsivity caused by ADHD.
Identify your triggers
What behaviours and situations cause you to let down your guard the most? Your personality will probably identify your particular triggers. Make a list of the times you have acted impulsively in the past. Also, decide which were the most difficult then make an effort to identify your triggers.
For instance, if you tend to overeat on the spur of the moment, consider asking yourself where you are, when you indulge. in the house? at a job? at a cafe? What typically occurs just before taking that first bite? Does someone offer you the first bite? Feeling anxious, lonely, or bored? You can put together a plan with the help of this information.
Eliminate the triggers
Some triggers are physical. Avoid keeping chips in the house or limit what you buy to one snack-sized bag each week if it's difficult for you to eat just one chip without eating the entire bag. To avoid seeing the bag each time you look for food, you can instead put it in the back of the cabinet.
Other times, triggers are psychological or environmental. If your work is ever criticised, you could feel the want to trash your supervisor. Do everything in your power to reduce the amount of time you spend with your supervisor if they are unpleasant and overly critical, and avoid starting unnecessary conversations.
Learn emotional management skills
Strong emotions make it harder to stop yourself from acting on an impulse. For instance, you're much more likely to say something to your partner that you'll regret if you're upset.
Exercise, self-care, and mindfulness exercises are just a few things you can do to improve your ability to control your emotions. Since mindfulness can help you relax while allowing self-monitoring. Find a mindfulness technique that works for you. It could be breathing exercises, guided imagery, or walking meditation.
Have the right people around
You don’t have to cut people out of your life if they add value to it! Having support from the people around you can help you succeed in your self-improvement efforts. However, it is best to consider the influence other people may be having over you. Also, being strategic about who comes along for potentially triggering activities. The company matters.
Show compassion for yourself
You are only human and doing the best you can. Adults with impulsive ADHD can learn to control their behaviour with practise. So, don't worry about making some mistakes. Think of setbacks as an opportunity for learning.
Take it one step at a time. You don't have to, and you can't, get rid of impulsivity overnight. By cultivating self-compassion, you'll not only avoid shame spirals but also reduce the unpleasant emotions that can at times make impulsivity worse.
How to Get Help with ADHD?
Are you feeling unsure on how to get help with ADHD? If taking medication is not the preferred way of treatment, you could try investing in therapy. It is a great idea to work with a professional who knows about adult ADHD. Rocket health can be a great option for you. Our online platform can connect you to mental health professionals that help you in your journey with ADHD. Seeking the right help and support can make the process less difficult.
Embark on a journey towards better mental well-being with Rocket Health. Our expert mental health professionals are here to guide you through effective strategies for managing ADHD symptoms. Take the step towards a more focused and fulfilling life. Connect with Rocket Health today to begin your personalized ADHD support journey.
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