The difference between impulsive and compulsive behavior

From the outside, impulsive and compulsive behaviors can seem similar. They both tend to represent actions that seem difficult to control and that most of us would rather avoid. For example, maybe you made an impulsive purchase last week and it resulted in an overdraft charge on your bank account. You wished you would’ve stopped, checked your account balance, and waited until payday to buy the item or avoided the purchase altogether. 

Or perhaps you struggle with compulsive skin picking when you feel stressed. It might seem illogical to do something harmful to feel better. But you may feel powerless against the urge to do the one thing that seems to help relieve the distress, even if only temporarily. 

If either of these examples sounds familiar, know that you’re not alone and behavior change is possible. Learning about the differences between compulsive and impulsive behavior can help you better understand your experience and know when to ask for help.

Compulsive vs. impulsive behaviors

Compulsive behaviors are actions that one feels compelled to do despite their negative consequences. A person feels that they have to indulge in their compulsions, almost as if they don’t have a choice, even if those behaviors detract from their goals or values. 

Unlike impulsive behaviors, which occur in the spur of the moment, compulsive behaviors may be a way to reduce stress, anxiety, or other uncomfortable emotions. While almost any behavior can become compulsive, some common examples include:

• Overeating or binging: Compulsive overeating involves a person consuming large amounts of food in a short time, often influenced by emotional distress.

• Lying: Compulsive lying may occur when someone feels compelled to lie, often to avoid a negative consequence. Anxiety often drives this type of lying. 

• Hoarding: Compulsive hoarding is when a person excessively accumulates material items and has difficulty discarding them, which typically leads to a cluttered living space. 

• Physical exercise: Excessive exercising typically involves an uncontrollable urge to work out excessively which can impact a person’s daily responsibilities and their health.

• Nail biting: Compulsive nail biting is a repetitive behavior. Stress can prompt this behavior and it can lead to damaged nails and infections.

• Hand washing: Excessive hand washing is usually driven by fears of germs or contamination, which can lead to damaged hands and infections.

• Repeating words: Some people engage in compulsively repeating words or phrases to seek temporary relief from anxiety. 

• Correcting thoughts: Compulsively replacing intrusive thoughts with “good” thoughts can be a time-consuming behavior that uses excessive energy and effort. This compulsion goes outside the norm of “thinking positively” and can take over someone’s daily functioning.

Impulsivity, on the other hand, may cause risky, unplanned behaviors that could impact a person’s safety, stability, and relationships. These behaviors occur without conscious thought or premeditation. Some examples include:

• “Snapping” at someone, or reacting with quick anger 
• Gambling larger amounts of money than planned
• Suddenly buying something expensive 
• Engaging in risky sexual behavior
• Driving recklessly
• Consuming more of a substance than planned (i.e drugs or alcohol)
• Making high-risk investments or business decisions without thinking it through first

It’s worth noting that all challenging behaviors exist on a spectrum. Sometimes they can be annoying but not overly troublesome. But if your compulsive or impulsive behaviors are consistent, severe, and impacting your daily life, it could be a sign of an underlying mental health condition.

What’s behind impulsive and compulsive behaviors?

Occasional impulsive or compulsive behaviors are thought to stem from challenges with executive functioning. This term refers to the brain’s way of helping you make decisions, consider the consequences of your actions, and stay on task.

Executive functioning helps you tune out distractions, avoid unwanted temptations, and works to control your behavior. Your genetic makeup may impact your ability to learn these skills. But it can also be affected by your environment. Both children and adults can improve their executive functioning with some practice.

However, if a person exhibits chronic impulsive or compulsive behaviors that are difficult to control, it could be a sign of something more concerning. 

Impulsive behavior may be a symptom of the following mental health conditions:

• Attention-deficit hyperactivity disorder (ADHD)
• Conduct disorder (CD)
• Oppositional defiant disorder (ODD)
• Intermittent explosive disorder (IED)
• Pyromania
• Kleptomania
• Substance use disorder (SUD)
• Post-traumatic stress disorder (PTSD)
• Borderline personality disorder (BPD)

Compulsive behavior may be a symptom of the following mental health conditions: 

• Obsessive-compulsive disorder (OCD)
• Gambling disorder
• Substance use disorder (SUD)
• Eating disorders
• Excoriation disorder (compulsive skin picking) 
• Trichotillomania (compulsive hair pulling) 
• Hoarding disorder

Five tips for managing compulsive or impulsive tendencies

If you’re having a hard time avoiding impulsive or compulsive tendencies, here are some things you can do to manage them.

1. Pick one small goal. Instead of trying to completely overhaul your behavior, choose a small, attainable goal to start with. Choosing one behavior to target will help you avoid feeling overwhelmed. Achieving some small wins can help you build positive momentum and stay motivated.
2. Create an action plan. Once you know the behaviors you want to avoid, create an action plan for change. Write down all the small steps that will help you achieve your broader goal and be specific. See if you can identify any roadblocks or triggers you may encounter. Make a plan for how you’ll respond to those challenges in healthy ways.
3. Practice patience. Remember, your compulsive or impulsive behaviors probably didn’t start yesterday. These patterns manifest over time, so it’ll take time to change them. Try to be patient and have self-compassion throughout this process.
4. Seek accountability. Talking to someone you trust can encourage you to stay committed to change. You’ll also feel less alone, and you might be surprised to learn that your friend or loved one has had their own journey with overcoming unwanted behaviors.
5. Talk to a therapist. A therapist can help you understand the purpose of your behavior, helping you replace unwanted behaviors with those that support your goals and strengthen your well-being.

Find care with Rula

We all engage in behaviors that might seem impulsive or compulsive once in a while. It might be due to stress, frustration, boredom, or simply a limited attention span. But if you’re constantly struggling to manage your behavior and it’s impacting your life, job, or relationships, you might benefit from seeking professional help. 

At Rula, we partner with behavioral therapists who can help you address whatever mental health challenges you’re facing. When you need convenient, affordable support, we invite you to explore our therapist-matching program. There, you can find a provider who takes your insurance, who is accepting new clients, and make your first appointment as early as this week.

Find a therapist with Rula