Find an Impulsivity Therapist

Understanding impulsivity and how it can affect you

Impulsivity describes a tendency to act without fully considering consequences or to respond quickly to urges and emotions. For some people impulsive behaviour is occasional - a spur-of-the-moment decision or a brief lapse in judgement. For others it is a recurring pattern that affects relationships, work, finances or emotional wellbeing. You might recognise impulsivity in yourself as sudden spending sprees, interrupting others, risky driving, overeating, substance use, or difficulty pausing before speaking or acting. Impulsivity can be linked to intense emotions, boredom, or difficulty planning and thinking ahead.

When therapy might help

If impulsive choices are causing stress, regret or harm, therapy can be a practical step. You may want to talk to a therapist if impulsive behaviour is making it hard to maintain steady employment, damaging close relationships, creating financial strain, or leaving you with persistent feelings of shame or anxiety. Seeking help is not about judgment; it is about learning skills to increase control and to make choices that better match your values and goals. You may also be interested in support because impulsivity is tied to emotional dysregulation - when strong feelings rapidly escalate and lead to actions you later wish you had handled differently.

Signs you might benefit from specialist support

Consider therapy if you notice that impulsive actions are frequent, hard to manage, or worsening over time. You might find it difficult to pause before acting, you experience repeated patterns of regret, or others have expressed concern about impulsive choices. If you try to change on your own but keep reverting to old patterns, a therapist can help you identify triggers, build alternative responses and practise new skills in a supportive setting. Therapy can also help when impulsivity is accompanied by mood swings, persistent restlessness, or difficulties with attention and organisation.

What to expect in therapy for impulsivity

When you begin work with a counsellor or therapist for impulsivity, the first sessions typically involve assessment and collaborative goal-setting. You and your therapist will explore when impulsive behaviour occurs, what precedes it, and how it affects your life. The therapist will ask about your history, current stresses, and any other mental health concerns that might be relevant. From there you will develop a practical plan - often focusing on skills you can use in the moment and longer-term strategies to reduce vulnerability to impulsive urges.

Therapy sessions usually combine discussion with skills practice. Your therapist may help you recognise early warning signs, pause and reflect before acting, and create routines that reduce exposure to common triggers. You will be encouraged to try out techniques between sessions and to reflect on successes and setbacks. Over time you should expect to have a clearer understanding of patterns that keep impulsivity active and to feel more confident in using alternative behaviours that align with your values.

Session format and pacing

Therapy can be brief and focused or longer-term, depending on your needs. Some people find noticeable change after a handful of sessions; others prefer a steadier pace to address underlying issues such as trauma, relationship patterns or co-occurring anxiety or low mood. Your therapist will work with you to set realistic goals and review progress regularly so you can see what is working and adapt the approach if needed.

Common therapeutic approaches for impulsivity

Multiple evidence-informed approaches are used to address impulsivity, and therapists often integrate techniques from more than one model. Cognitive-behavioural therapy helps you examine the thoughts and beliefs that lead to impulsive acts and to test out alternative responses. Skills training within this framework teaches practical tools such as problem-solving, delay techniques, and managing urges in the moment.

Dialectical behaviour therapy is commonly used when impulsivity is connected to intense mood swings and difficulties regulating emotion. It emphasises skills for distress tolerance, emotion regulation, interpersonal effectiveness and mindful awareness. You will practise concrete strategies to reduce harmful behaviours and to increase tolerance of uncomfortable feelings without reacting impulsively.

Other approaches such as acceptance and commitment therapy focus on values and committed action - helping you choose actions that matter to you even when urges are strong. Behavioural approaches may involve changing routines or environmental triggers that make impulsive acts more likely. Where attention or executive functioning is a factor, therapists may include organisational strategies and time management skills to reduce impulsive decisions driven by overwhelm.

How online therapy works for impulsivity

Online therapy offers flexible ways to access support for impulsivity. Sessions typically take place by video call or telephone, and some therapists also offer messaging or structured programmes that combine live sessions with guided exercises. Online work can be particularly helpful if you prefer to meet from home, need appointments outside typical office hours, or live far from specialist services. You will still work through assessment, goal-setting and skill practice, but with the convenience of remote access.

When choosing online therapy you should check how the therapist manages appointment times, messaging between sessions and emergency guidance if you are in crisis. Many therapists provide written materials or worksheets you can use between sessions, and screen-sharing during video sessions makes exercises easy to follow. Remote therapy can be just as effective for learning skills to manage impulsivity, provided you have a quiet, comfortable place to talk and the therapist adapts techniques to the online setting.

Choosing the right therapist for impulsivity

Finding a suitable therapist involves practical and personal considerations. Look for a therapist who explicitly mentions experience with impulsivity or impulse-control difficulties, and who can describe the approaches they use. Check that they are registered with an appropriate UK body such as BACP or HCPC - this indicates recognised professional standards and ongoing professional development. You may also ask whether they have training in specific therapies you are interested in, such as cognitive-behavioural therapy or dialectical behaviour therapy.

Think about accessibility too - whether you prefer in-person sessions or online work, what days and times you can attend, and what the session fees are. It is reasonable to ask about cancellation policies and how many sessions they recommend to address impulsivity. During an initial consultation pay attention to how the therapist listens and whether they offer clear, practical strategies that feel relevant to your life. Rapport matters - you are more likely to make progress with someone you feel understood by and who offers realistic, collaborative goals.

Questions you might ask

Before committing to a course of therapy, you might ask about the therapist's experience with impulsivity, which methods they commonly use, and how they measure progress. You could enquire about any additional supports they offer, such as worksheets, between-session check-ins or referrals to other services if needed. It is also appropriate to confirm their registration with professional bodies and to check whether they work with comorbid issues such as anxiety, mood difficulties or substance concerns.

Taking the first step

Seeking help for impulsivity is a constructive decision that can improve day-to-day control, reduce regret and support healthier relationships. The right therapist will work with you to build practical skills, understand triggers and create a plan that fits your life. Browse the profiles above to compare specialisms and availability, and consider booking an introductory session to explore whether the therapist is a good fit for your needs. With consistent practice and tailored support you can develop new responses to impulses and make choices that better reflect your values and long-term goals.