Do you have sudden and seemingly unwarranted thoughts or urges to do things that you realize are not good for you? In some cases, these thoughts are not detrimental if you don’t act on them; however, they can have a negative impact on your overall mental well-being. If you do act on these thoughts—which are known as impulsive thoughts—you can cause problems with relationships, your finances, or even your health.

Here is more information on impulsive thoughts and how to deal with them.

What Are Impulsive Thoughts?

If you have thoughts that seem to come on suddenly and cause you to want to act without thinking through to the consequences of those actions, they are impulsive. Common impulsive thoughts involve buying something you cannot afford on a whim, saying or doing something inappropriate in a social setting, and thoughts involving sexual activity or conduct.

Impulsive thoughts are similar to intrusive thoughts in nature; however, the intrusive variety are usually repetitive and cause mental upset or anxiety, impulsive thoughts are often fleeting and do not lead to irrational behavior. However, if they begin happening often, lead to acting impulsively, or otherwise distressing, they need to be dealt with.

Dealing Effectively with Impulsive Thoughts

There are a variety of strategies you can try to deal with impulsive thoughts on your own. Here are three of them.

Avoid Specific Situations That Trigger Impulsive Thoughts

Some impulsive thoughts are triggered by a certain situation, place, or person. For example, driving by a certain high-end boutique may lead to impulsive thoughts of buying something you can’t afford. Identify your triggers and avoid them as much as possible.

Grounding: An Effective Technique for Impulsivity

Grounding exercises can help redirect your thoughts and help reestablish your presence in the hear and now. Some grounding exercises include using an anchoring phrase, making yourself laugh, playing a memory game, or making notes of things you can hear, smell, see, and feel in your current environment.

Have Delay Strategies

As impulsive thoughts tend to be fleeting, you can often avoid acting on them simply by delaying. You can make a deal with yourself that you won’t act on any thought for at least half an hour (or a different timeframe) to ensure your actions are not based on impulses.

Acknowledge the Thought and Move On

If you push away thoughts, they are more likely to remain and may become intrusive. That’s why it’s important to realize it is there and that it is just a thought. You can be curious about the thought and examine it, but do not act on it. Once you’ve examined it with curiosity, picture it moving away from you on a cloud or conveyor belt.

Is Therapy an Option for Your Impulsive Thoughts?

If your techniques for dealing with impulsive thoughts are not working or you feel like these thoughts are having a negative impact on your life or mental well-being, it’s time to seek help. A therapist or counselor can help you identify where these thoughts are coming from, if you have an underlying mental health condition that is contributing to them, and offer stress and anxiety reduction techniques to help lessen the thoughts. Your therapist can also use cognitive behavioral techniques such as journaling, progressive muscle relaxation, or thought stopping that can further help you regain your mental well-being.