With any addiction, impulse control is the core of the problem and often impossibly difficult for the individual to control. Whether the issue is gambling, overeating, alcoholism or shoplifting, the action becomes irresistible until the desire is fulfilled. The addict usually has feelings of initial satisfaction and relief, followed by guilt. Learning to resist impulsive behavior is at the root of self-control and for some people, it is a behavior that does not come innately but must be learned.
The following are some of the most successful techniques to utilize to help control your impulses:
1) Assess your impulses – what are your triggers? Do you have a lack of financial self-control? Do you overeat after a certain time at night? Do you drink too much when out with certain friends? Figure out what your addictions are and where they stem from.
2) Learn mindfulness – become more aware of your actions so that you can review and consider the risks and consequences of the behavior. Take time to think about what you are doing and how it will affect you in the long run. Eating ice cream every night will cause high cholesterol. Stealing an item might cause you a brush with the law.
3) Avoid impulse triggers – once the addictive behavior is identified, put a plan into place to try to better manage the situation. For example, if overeating sugary foods is a late night problem, start by replacing the ice cream with dates or another dried fruit until you feel strong enough to completely end the behavior. If it’s the thrill of shoplifting, try to avoid going to the mall or shop with someone who will help you maintain appropriate behavior.
4) Walk away from the situation – take time to delay your impulsive action. Sometimes time will enable you to naturally get over the desire. If you are angry with someone, give yourself a time-out to get a breather before responding. If you desire to steal an item because it will be exciting to get away with it, breathe deeply and count to 20 or go away from the situation for a while. You might have a completely different outlook after a short break.
4) Get therapy – education and behavioral therapy help individuals with impulse control disorders. If theft is the issue, try taking an online theft program in conjunction with one-on-one psychotherapy. Online classes are an easy way to begin the process of stopping the behavior. They teach how to understand the disorder and the psychology behind it. Students receive empathy training and cognitive behavioral interventions to stop the cycle. Other strategies like improving communication skills and stress management are also discussed.
When dealing with any type of addiction, it’s important to rationally realize that the temporary gratification is just not worth it. Shoplifting laws across the country vary, but generally you’ll have to miss work to deal with the court system, there will be a fines and attorneys to pay, and you’ll have to spend time performing community service work and taking theft classes. To stop the cycle before getting criminally indicted, take online theft classes now to learn new, healthier behaviors.
