Addressing patterns of anxiety and impulsivity

Have you ever found yourself acting impulsively when you’re feeling anxious? If so, you’re not alone.

Anxiety disorders are the most common of all mental health conditions. According to the World Health Organization, 301 million people in the world were affected by anxiety in 2019. And research shows a link between anxiety and impulsive behaviors, although the relationship varies depending on the specific disorder and individual factors.

While anxiety is often associated with overthinking and overplanning, it can also lead to impulsive behaviors.  When you act impulsively, you may not always consider the consequences of your actions. Which can result in risky situations for you and other people.

Imagine this: You have an upcoming project deadline that you’re stressed about. Instead of sitting down to focus, you find yourself making impulsive decisions, like buying something expensive online, or procrastinating essential parts of your project as a way to ease your nerves.

If this sounds familiar, the good news is that you’re not alone. Many people experience anxiety and impulsivity. By learning more about the relationship between anxiety and impulsive behaviors, as well as the treatment options available, you can work toward restoring a sense of peace and balance in your day-to-day life.

Can impulsivity cause anxiety?

Impulsivity and anxiety have a complex relationship. According to research, anxiety can push people into impulsive behaviors as a way to reduce their discomfort and regain control in a situation they’re unsure about. Anxious impulsivity can come in many forms. It may look like restlessness, bouncing between multiple tasks without completing anything, or avoiding responsibilities altogether. 

For some people, impulsive decisions or behaviors can lead to regret or guilt, which may further heighten anxiety.

For others, impulsivity can have the opposite effect and calm anxiety. If you struggle with anxiety, you’re likely familiar with overthinking. In these cases, impulsive actions may serve as a coping mechanism for short-term emotional relief, interrupting cycles of overthinking and worrying. 

There are several different types of impulsivity, each one with a unique relationship to anxiety.

• Motor impulsivity: Motor impulsivity is related to behaviors and often involves acting without thinking. If you experience this type of impulsivity, you may find yourself interrupting others while they’re speaking or doing activities on a whim without fully planning them out, like going for a run without wearing the right kind of shoes. These behaviors can leave you feeling frustrated, especially if you struggle with anxiety or guilt afterward.
• Cognitive impulsivity: Instead of focusing on behaviors, cognitive impulsivity involves hastily making decisions. With this type of anxiety, you may make decisions without fully considering the potential outcomes and consequences. Cognitive impulsivity can increase anxiety as you become aware of the implications of your decision.
• Attentional impulsivity: If you’re dealing with attentional impulsivity, you may find it tough to stay focused. This difficulty in staying organized or completing important tasks can contribute to a heightened level of anxiety.
• Urge-related impulsivity: This type of impulsivity is often characterized by the sudden and overwhelming urge to do something. These impulses may disrupt daily life or even relationships and can increase anxiety. Urge-related impulsivity may also be linked to other conditions, such as ADHD and substance use disorders.
• Impulsive sensation seeking: It’s natural for people to enjoy experiencing new things. However, in some cases, the tendency to seek thrilling experiences may be more impulsive and is referred to as impulsive sensation seeking. This type of impulsivity can provide excitement and a distraction from anxious thoughts. But it can also increase anxiety by highlighting fears related to  dangerous or risky situations.

Can anxiety make you impulsive?

Impulsive actions or behaviors may lead to anxiety, but anxiety may also cause impulsiveness. 

When you’re feeling anxious, it can feel like your emotions are in overdrive. You might find your mind racing with worries or like you’re on a time limit to accomplish something. If you feel this way, sometimes it seems the only way to calm your nerves is to act quickly. 

In these moments, impulsive choices can feel like a way to escape the effects of anxiety. However, risky decisions and hasty plans may not be the best long-term solutions and might actually increase anxiety in the future.

Anxiety can also make it difficult to think clearly. When your mind is overloaded with thoughts and worries, you may experience difficulty fully processing decisions. The same can happen if anxiety triggers your body’s natural fight-or-flight response, which may lead to impulsive reactions to uncomfortable situations. 

Not everyone who has anxiety reacts with impulsivity. For some people, anxiety can manifest as excessive caution and overthinking. 

How to control impulsivity when anxious

Controlling impulsive thoughts and behaviors when you’re anxious can be challenging, but there are coping mechanisms and treatment options that can help you support your mental health. Some techniques focus on reducing impulsivity alone, while other tactics target anxiety as the root cause of impulsivity. 

Here are some tips and techniques for controlling impulsivity when you’re feeling anxious.

Use mindfulness techniques

If you’re noticing impulsiveness when anxious, it’s important to take a step back from the situation and focus on yourself. Using mindfulness techniques can help you assess your mental space and control impulsivity as a result of anxiety.

These mindfulness techniques may help calm anxiety:

• Focusing on your breathing: Concentrate on each breath to promote relaxation.
• Completing a body scan: Bring awareness to different parts of your body and allow them to relax.
• Using your senses: Connect with the present moment by noting things you see, hear, or feel.
• Acknowledging anxious thoughts: Recognize your anxious thoughts but let them pass without judgment or reaction.
• Taking a slow, intentional walk: Pay attention to the rhythm of your movements and the sights around you.
• Writing in a journal: Document your thoughts and feelings as they arise to gain insight and clarity.
• Sending positive thoughts to yourself: Offer yourself compassion and encouragement.

While these techniques can be helpful, it’s important to seek professional help if your anxiety feels overwhelming. A mental health professional can provide you with the right support and treatment.

Practice self-compassion

Sometimes, anxiety and impulsive reactions can come with feelings of guilt or shame. Everyone makes mistakes, whether they have impulsive anxiety or not, and you’re not alone in feeling this way. However, it’s important to acknowledge that it’s OK to feel anxious.

Practicing self-compassion can help reduce the emotional intensity of the situation. This can make it easier to manage impulsive behaviors.

Engage in physical activity

Physical activity can be a helpful way to control impulses. If you notice yourself struggling with anxiety and impulsivity, you can engage in some exercises, such as gentle stretching or walking. This will guide your body in emotional regulation and impulse control.

Make healthy lifestyle changes

Making healthy lifestyle adjustments can help improve your physical health and your mental well-being. Some healthy changes to make to help you manage anxiety and impulsivity include:

• Eating a balanced diet and staying hydrated
• Engaging in regular physical activity
• Establishing a healthy sleep routine
• Practicing stress management and mindfulness techniques
• Limiting alcohol, as it has been associated with higher levels of impulsivity
• Surrounding yourself with supportive networks of family, friends, or healthcare professionals
• Sticking to a daily routine to reduce anxiety by creating predictability

Identify and avoid triggers

Identifying what makes you anxious and impulsive can be an essential strategy to help control your behavior.

Here are some steps to help learn to identify and avoid triggers.

• Record when and where you feel anxious or impulsive. This can help you recognize thought patterns, behaviors, or environmental factors that might trigger you.  You can also make a note of any physical symptoms you may experience.
• Monitor your emotional responses. Sometimes situations, people, or your own thoughts cause strong emotional reactions. Paying attention to how different situations make you feel can help you pinpoint potential triggers. 
• Consult a therapist. In some cases, you may find yourself getting anxious or impulsive but not understand why. A therapist can help you identify and explore subconscious triggers.

Address any underlying issues

Both anxiety and impulsiveness may occur as a result of underlying issues. For example, anxiety may be linked to unresolved childhood trauma and hormonal changes or imbalances. Impulsivity can be linked to mental health conditions other than anxiety, including ADHD or even a substance use disorder. 

Sometimes, anxiety and impulsivity are the results of other mental health conditions or traumatic events. A mental health professional can help you identify any underlying causes of anxiety and impulsivity and create the most effective treatment plan for you.

Explore professional treatment options

Anxiety and impulsivity may make it difficult to engage in day-to-day life. This can be frustrating, and, in some cases, at-home techniques may not be enough to provide relief. If you find yourself struggling to navigate feelings of anxiety or impulses, it may be best to reach out to a mental health professional.

There are many types of therapies available that can help address how you’re feeling. Some of the professional treatment options available for anxiety and impulsivity include:

• Cognitive-behavioral therapy (CBT): CBT is a form of talk therapy that can help treat anxiety. It can also be beneficial in managing impulsive behaviors. In CBT, a therapist can help you reframe any anxious thoughts while teaching coping skills that can reduce impulsive actions.
• Dialectical behavior therapy (DBT): Dialectical behavior therapy is a specific type of CBT. It focuses on coping with emotional dysregulation and controlling impulses. In DBT, a therapist will provide you with practical tools and strategies for navigating anxiety and impulsivity. 
• Mindfulness based stress reduction (MBSR): MBSR is a type of meditation therapy. It teaches mindfulness and various meditation techniques that help reduce anxiety.
• Medication: Sometimes, your healthcare provider may prescribe medication to help manage your anxiety. Medications can also be beneficial for controlling impulsivity. It’s important to work with your provider to see if medication is the right option for you.

Find care with Rula

If anxiety and impulsivity are affecting your well-being, relationships, or ability to function day to day, it might be time to seek professional support. A mental health professional can provide personalized guidance and tools to help you manage anxiety and impulsivity in healthy ways.

At Rula, our therapist-matching tool allows you to connect with a licensed therapist who understands your needs and preferences, with the ability to schedule your first appointment for as soon as tomorrow. Rula can connect you with in-network psychiatric care if medication is recommended in your treatment plan.

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