Managing ADHD Impulsivity as an Adult
Impulsivity is one of the core symptoms of ADHD, and it pertains to four out of eighteen of the symptoms of the diagnostic criteria. These include talking excessively in social situations, having difficulty waiting your turn, answering a question before it is finished being asked, and interrupting or intruding on others. Impulsivity is something that is commonly noticed in children with ADHD, but managing these symptoms as an adult can offer a different set of challenges. Russell Ramsay, Ph.D. provides us with more knowledge about impulsivity in adult ADHD, and how to deal with it.
When you think about being impulsive, you probably think about simply acting without thinking. However, impulsivity is much more complex than this. These frequent and very public behaviors often affect the social and personal lives of adults with ADHD. For example, if there are repeated incidents of a person saying the wrong thing at the wrong time, this may lead to one's social circle consciously distancing themselves. Interrupting others, impatience, and overspending are all ways that an adult with ADHD might find themselves experiencing impulsivity, and they can all be incredibly negative on your personal life in the long run.
There are several symptoms that stem from impulsivity that you might be less aware of. Procrastination is rooted in being impulsive. It is often driven by subtle emotional aversion, because you might feel the need to do something more enjoyable instead of your tasks. A closely related issue to this can be addictive behaviors, which are also maintained by impulsive thoughts. This is due to the lack of consideration for the consequences of this self destructive habit.
Coping with ADHD and your impulsive thoughts is absolutely possible. Working with a mental health professional is important in order to understand what route would be best for you. Medications for ADHD can be helpful for impulsive thoughts, because they are made to treat the core symptoms of ADHD. However, there are also behavioral coping strategies that could work for you. These strategies reduce the risk of slip ups and reduce the frequency in which an individual would act on impulse.
Try to recognize the situations that you personally are most prone to being impulsive. Whether it is at social gatherings, or in your work environment, it is important to understand this about yourself. Know your personal risk factors that might trigger impulsivity, such as alcohol or sleep deprivation. Create time buffers by setting rules for yourself, like making yourself wait a full 24 hours before big purchases, or responding to invitations letting that person know that you will check your schedule before committing to plans. Normalize slip ups, and don’t be embarrassed to apologize when you do. Identify your lessons learned from every situation, and make a coping plan that best fits your needs.
Managing ADHD as an adult is challenging at times, and there is no singular solution that works for everyone. However, implementing what does work will be extremely positive for your life. Impulsive behavior is a complex ADHD symptom to manage. By seeking help from a mental health professional, along with recognizing your risk factors and planning for them, you can redirect this energy into something much more beneficial.