How to Train yourself to be less Reactive or Impulsive

Описание: It can be hard to figure out how to change your life, stop impulsive behaviors and regulate your emotions. In this video I’ll teach you a system to do it effectively.

Learn the skills to Regulate your Emotions, join the membership: https://courses.therapyinanutshell.co...

Why can’t you just stop being impulsive or reactive— even when you really want to?
Because impulsivity isn’t a willpower problem. It’s a nervous system reflex.
In this video, you’ll learn why your emotional brain hijacks your decisions (and why “just try harder” never works), plus a practical 5-step system to train new automatic responses. Instead of trying to suppress urges, you’ll learn how to slow down, identify triggers, insert a pause, and replace impulsive habits with healthier ones that actually stick. You'll learn how to be less reactive and how to actually change your life.

You’ll also learn:
Why negative goals like “don’t do that” backfire
How to rewire impulsive behavior using simple reflection
How to actually change your life
How to build physical pause systems (especially for ADHD brains)
How to practice new responses until they become second nature
What real progress with impulsivity actually looks like over time
This approach works for impulsive spending, emotional outbursts, doom-scrolling, stress eating, interrupting, quitting too fast, and more.
Real change doesn’t happen in the moment you mess up — it happens in how you train your brain between moments.

00:00 Why You Can't Actually Stop Doing Stupid Stuff
02:11 Understanding Impulsivity and the Emotional Brain
04:01 Principle 1: Train Your Emotional Reflexes by Practicing Tiny Skills
05:45 Principle 2: Use Positive Actions to Change Impulsivity
07:38 Principle 3: Changing Impulsivity Takes Time
09:16 Step 1: Reflect on What Went Wrong
13:14 Step 2: Rehearse the Behaviors That Will Change Your Life
14:50 Step 3: Delay: Build a Pause (Essential for ADHD)
17:31 Step 4: Build a System to Change Impulsive Behaviors
20:24 Summary: How to Change Your Life by Managing Impulsivity

Here are the links mentioned in the video:
Emotion Processing Course, videos 18 & 19: https://courses.therapyinanutshell.co...
Anxiety Course video 11:    • Automatic Negative Thoughts - Break the An...  
Fight Depression and Anxiety with Your Core Values; How to Process Emotions #26:    • Fight Depression and Anxiety With Your Cor...  
How to Actually Change Your Life—You Need a System, Not a Goal: https://www.google.com/url?q=https://...

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Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/c...

If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 988 or your local emergency services.
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