Focus, Feels & Freak-Outs - Department of Mental Health

What are impulses?

An impulse is a sudden feeling or urge to do something without thinking about what might happen next. Sometimes people act on impulses to feel good right away or to avoid feeling uncomfortable. Acting on impulses can sometimes cause problems or lead to risky behaviors.

Controlling your impulses

There are different ways to help you think before you act, which can make it easier to do well in school, get along with others, and manage your emotions. Giving yourself a brief moment in time to pause before reacting can help with better decision-making patterns.

Here are a few things you can practice on your own:


Be mindful and listen to your body	Use your senses to help ground yourself	Spend time outside with nature	Talk to someone and ask for help

Trouble Focusing?

Sometimes your brain can feel like it’s going a mile a minute, jumping from one thought to the next, or completely zoning out when you’re trying to focus. Other times, emotions can come really fast, and it can feel like you’re about to explode, shut down, or freak out. Everyone struggles with focus and big feelings sometimes, but if it’s starting to affect your schoolwork, friendships, or how you feel about yourself, it might be time to learn a few ways to manage it.

Controlling your impulses

There are different ways to help you think before you act, which can make it easier to do well in school, get along with others, and manage your emotions. Giving yourself a brief moment in time to pause before reacting can help with better decision-making patterns.
Here are a few things you can practice on your own:

Be mindful and listen to your body

Use your senses to help ground yourself

Spend time outside with nature

Talk to someone and ask for help

Trouble Focusing?

Sometimes your brain can feel like it’s going a mile a minute, jumping from one thought to the next, or completely zoning out when you’re trying to focus. Other times, emotions can come really fast, and it can feel like you’re about to explode, shut down, or freak out. Everyone struggles with focus and big feelings sometimes, but if it’s starting to affect your schoolwork, friendships, or how you feel about yourself, it might be time to learn a few ways to manage it.

Let's Focus

Pause and Breathe:
When you feel the urge to act quickly, take a deep breath and count to five. Giving yourself a moment can help you make a better choice.

Think About the Outcome:
Ask yourself, “What might happen if I do this?” or “Will I feel good about this later?”

Use Distractions:
If an impulse feels strong, shift your focus. Listen to music, go for a walk, text a friend, or do something you enjoy.

Understand Your Cues:
Notice what makes you react and respond. The more you know, the more you can prepare.

The “STOP” Method:
1. Stop
2. Take a minute
3. Look at your thoughts and feelings
4. Proceed mindfully

Practice Mindfulness
and Relaxation:
These techniques help ground your mind and body, making it easier to manage impulsive urges.

How Do I Manage My Big Feelings?

Big feelings-like anger, sadness, stress, or impulsivity-are a normal part of life. As you continue to develop and take on more responsibilities, emotions can feel more intense. Learning how to manage them can help you stay calm, make better choices, and take care of yourself and others.

Name It to Tame It

Identify what you
are feeling.
Naming your
emotions helps
understand and
manage them.

Practice Positive Self-Talk

Challenge
negative
thoughts with
encouraging
ones:
“I’m doing my
best”

Reflect and Reset

Think about what
caused and helped
manage your
feelings. Each time
you reflect, you
build emotional
strength!