Impulsivity, a common symptom of bipolar disorder, can be tricky to manage. Here are some strategies to dial back reckless urges and prevent their often-negative consequences.
Rash, in-the-moment decisions — usually made during periods of hypomania, mania, or depression — come in all forms: going on shopping sprees, posting angry social media comments, engaging in risky sexual behavior, or making significant life changes.
Bipolar impulsivity is characterized by feeling unable to resist emotional impulses when faced with feel-good rewards — like spending money, gambling, or using drugs. Often, the aftermath leaves one filled with regret. Even so, there are different ways to rein in these urges and head off potentially harmful risks.
1. Understand Impulsivity With Bipolar Disorder
Mood extremes (elevated or depressed) go hand in hand with impulsivity. Yet research suggests that even in times of stability, lower impulse control is characteristic of people with bipolar. This may be because the part of the brain responsible for logical reasoning tends to have a weaker grip on emotional circuitry, resulting in a more sensitive reward system. In other words, the lure of excitement and instant gratification can more easily override thoughtful decision-making.
Of high importance, impulsivity can complicate life for people living with bipolar disorder. Studies show that impulsive behavior is associated with illness severity, more difficulties in everyday life, higher rates of hospitalizations, and higher suicide risk. These are critical reasons for those with this mood disorder to receive the right treatment and support to properly manage impulsivity and its associated risk.
2. Consider the Outcomes of Impulsive Decisions
Before you can devise a strategy to manage impulsivity, it’s imperative to acknowledge the potential fallout of impulsive actions. Reckless behavior often leaves behind a trail of damages: fractured relationships, legal issues, mounting debts, and compromised health.
In the heat of impulsive behavior, considering the consequences can be incredibly challenging. Yet, for some, it makes a difference, especially if they hit the pause button first. (see #7)
When you give in to impulsivity, leaving a list of angry, hurt, and disappointed people behind you is not uncommon. This usually leads to a heavy burden of guilt and regret, particularly when your actions impact those you care about most. Try to use that regret for good. In the moment of temptation, making an effort to recall the pain your past actions have caused can be a powerful deterrent, nudging you to make a different choice this time around.
3. Recognize Behavior Patterns
It’s crucial to face the reality of the distress your impulsive actions might cause, both to yourself and those around you. It’s about pinpointing your specific challenges with impulsivity and understanding your vulnerabilities. Are there situations that make it tougher to ward off impulsive behaviors? Or is there a certain someone who tends to ignite your wild side? Maybe the mere sight of an online shopping link sends you on a spending spree, or you tend to act rashly when out partying over the weekend.
Delve deep into your moments of regret — or if you never feel regret, pay attention to the moments the ones you love and trust the most are telling you that you’ve crossed the line — and note the conditions surrounding them.
The key to managing bipolar impulsivity lies in fully recognizing and acknowledging your triggers for bipolar impulsivity. This self-awareness enables you to devise strategies to either sidestep or, at the very least, brace for such situations.
4. Seek a Supportive Perspective
Understanding yourself, particularly what motivates your spontaneous reactions, is essential. Yet, spotting these triggers on your own is not always easy. That’s where your circle of support comes in.
Have a chat with those you trust about your impulse control. What do they notice as early signs of your sudden and rash actions or decisions? Seeing things through the eyes of your loved ones can be like opening a window to a new perspective.
They might even be the first to notice symptoms of hypomania or those subtle red flags you might miss. Remember, the people who genuinely care about you will be more than willing to support you on your journey, cheering you on from the sidelines.
5. Remove Your Temptations for Impulsive Behavior
Try to steer clear of temptations as much as you can. If your impulsivity tends to surface as rampant overspending during manic episodes, carry just the bare minimum amount of cash with you. You might even consider swapping your high-limit credit card for one with a more controlled spending cap.
If you tend to make questionable choices due to hypersexuality, it could be worth considering limiting your online browsing time and employing website blockers for cybersex sites. If you’re aware that you’re in the middle of a hypomanic or manic episode, it’s wise to turn down that invite from your friends for a night out.
Similarly, if you find it hard to control your drinking, make a rule not to keep any alcohol at home. These might seem like small steps, but they can help put the brakes on impulsive behaviors, and every bit of control helps.
6. Discover Ways to Curb Impulsive Speech
There are moments when impulsive behavior can take the form of unfiltered, rapid-fire words that you later wish you could take back instantly. You may be familiar: A harsh comment slips out, the urge to react aggressively flares up, and before you know it, you’re regretting the damage done to your relationship.
It’s vital to acknowledge mistakes as soon as possible, but it’s also beneficial to have preventive measures in place. If you feel your mood is unstable and might lead to impulsive words or actions, informing your loved ones about it is a good idea.
That’s where communication steps in. Some couples even find it helpful to have a secret code word — a sort of “emotional emergency exit” that signals when it’s time to step back, give each other some breathing room, and reduce the risk of hurtful arguments. It’s like a safety net for your words, helping you protect the relationships that mean the most to you.
7. Learn to Pause Before Reckless Actions
Mindfulness meditation practices can play a pivotal role in enhancing cognitive-behavioral skills, particularly in slowing down spontaneous responses, be they verbal or physical. Practices such as focusing on one’s breath or performing a body scan can cultivate a sense of calm and awareness. By taking time to pause, you create a much-needed opportunity to process the potential consequences of significant choices in your life. When you slow down, you can evaluate the pros and cons of a particular impulse more effectively.
Consider this practice as a reflective moment or a waiting period before leaping into action. With consistent practice, this state of mindfulness can become a habit, leading to a less impulsive lifestyle overall. The long-term benefits of such practices could include improved mental health, reduced stress, and enhanced decision-making skills, further underscoring the value of mindfulness in your daily life.
8. Try Creative Solutions to Tackle Overspending
If you’re sensitive to overspending, try some creative hacks. It’s often the thrill of the purchase that you’re after rather than the items bought. One practical approach could be to limit your spending by taking only $20 and heading to a local thrift store, flea market, or dollar store. This not only indulges your shopping impulse but also turns into a sort of treasure hunt, all while keeping your budget intact.
Consider a virtual window-shopping spree if you’re more of a digital shopper. Fill your online shopping cart with all the items that catch your eye. But, instead of moving towards the payment page, hit the “save for later” button, sign out, and close the tabs. This way, you experience the excitement of choosing items without the regret of overspending on things you don’t really need.
Another tip: Make a vow to always complete a certain amount of research before making any big purchase. This will buy you time for careful reflection between feeling the urge to spend and handing over your payment.
9. Manage Your Bipolar Symptoms
If impulsive behavior is causing destructive problems in your life, seek advice from your therapist or medical professional about managing your current medication, therapy treatment, and lifestyle choices.
One study published in the journal Neuropsychopharmacology, found that individuals with bipolar who were taking antipsychotic medications showed less impulsive and risky behavior than those who weren’t on these meds.
One of the best ways to prevent unwanted recklessness is to work diligently toward stability, keeping symptoms of hypomania, mania, and depression in check. Additionally, consider joining a support group — seeking help from the Depression and Bipolar Support Alliance (DBSA) or a 12-step anonymous support group — depending on what types of challenges you’re confronting.
10. Make Amends to Restore Relationships
While it may be difficult to admit when you’re wrong, the weight of guilt you bear for the consequences of your impulsive behaviors can feel overwhelming. When your spontaneous, in-the-moment decisions hurt others, the best remedy is to own up to your missteps and make a genuine effort to make amends.
That might mean swallowing your pride, saying sorry, and showing through your actions that you’re doing your best to keep your unpredictable urges in check. At the same time, it’s important to understand and accept that there’s no surefire guarantee that things can be fixed or that apologies will be accepted. But what’s really key here is being honest — with yourself and with others.
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