Therapy Near Me Mental Health Articles

Controlling urges, whether they relate to unhealthy eating, smoking, or any form of impulsive behaviour, is a challenge faced by many. Understanding and managing these impulses is crucial for maintaining mental and physical health. This article explores psychological strategies for controlling urges, with a specific focus on their relevance in the Australian context.

Urges are intense, often sudden feelings compelling us to act, typically without forethought. According to the dual-process theory by Strack and Deutsch (2004), behaviour is guided by two separate yet interacting systems: the impulsive (automatic) and the reflective (controlled) systems. Urges typically arise from the impulsive system.

1. Mindfulness-Based Techniques: Mindfulness involves being fully present and aware of our actions and choices. A study by Bowen and Marlatt (2009) demonstrates that mindfulness can reduce the intensity and frequency of urges by enhancing self-awareness and self-control.
2. Cognitive-Behavioural Strategies: This involves identifying situations that trigger urges and using cognitive strategies to challenge and change the response to these triggers. Tolin et al. (2021) have shown that Cognitive-Behavioural Therapy (CBT) can be effective in managing impulsive behaviours.
3. Delay Tactics: Delaying the response to an urge can reduce its power. A technique known as “urge surfing,” where individuals observe their urges without acting on them, can be effective (Marlatt and Gordon, 1985).
4. Lifestyle Modifications: Regular exercise, a balanced diet, and adequate sleep can help regulate mood and reduce the intensity of urges (Ratey, 2008).
5. Social Support: A strong support network can provide encouragement and accountability. This is particularly relevant in Australia, where community-based support groups are widely available for various forms of impulsive behaviours.
6. Professional Help: In cases where urges are intense and frequent, such as in addiction, seeking professional help is advisable. Therapists can provide tailored strategies for managing urges effectively.

Controlling urges is a complex process that requires a multifaceted approach. Mindfulness techniques, cognitive-behavioural strategies, delay tactics, lifestyle changes, social support, and professional help are all effective methods. In Australia, there is a wealth of resources and support networks available to help individuals manage their urges and maintain a healthy, balanced lifestyle.

• Strack, F., & Deutsch, R. (2004). Reflective and impulsive determinants of social behaviour. Personality and Social Psychology Review, 8(3), 220-247.
• Bowen, S., & Marlatt, A. (2009). Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors, 23(4), 666-671.
• Tolin, D. F., et al. (2021). Cognitive-behavioral therapy for impulse control disorders. Psychiatric Clinics of North America, 44(1), 95-110.
• Marlatt, G. A., & Gordon, J. R. (1985). Relapse prevention: Maintenance strategies in the treatment of addictive behaviors. Guilford Press.
• Ratey, J. J. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown Spark.

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