Irritability – What to understand and how to manage it

None of us is a stranger to the feelings of anger and irritability. We experience these quite often in our lives. Both anger and irritability can be used in the right direction to solve any problem. However, if these two emotions cross a threshold, it can create problems in every aspect of our life such as affecting relationships, reducing productivity, and disturbing work-life balance, because most of the time we remain annoyed with the people around us.

What are The Reasons for Irritability and Anger?

Irritability and anger can be caused due to many things. But the primary causes can be as follows:

  • Work pressure
  • Hormonal imbalance
  • Anxiety
  • Stress
  • Depression
  • Phobia
  • Insomnia
  • Low blood sugar
  • Pre-menstrual syndrome
  • Too much expectations from family
  • Caring for a bedridden or sick person

What Are The Ways To Control Irritability And Anger?

Mostly these feelings go away when the trigger is removed from one’s presence. However, in the event of the presence of a trigger, here is what we can do:

  • Sometimes, acknowledging our irritability can help get rid of the feeling: If someone asks “why you look so disturbed and irritated?” acknowledge the feelings of anger and irritability. We do not need to mention the cause of the feeling, but just that we are feeling these things. Another way to do this is to acknowledge how we are feeling to our self. Denying our emotions can make us feel worse but accepting our emotions helps alleviate its pain and make it easier to handle.
  • Breathing exercise and using the countdown technique helps calm down: Anger or irritation engraves our minds whenever there is an outflow of anxiety hormones. Taking a deep breath and practicing a calming countdown of 10 can help reduce the intensity of our feelings.
  • Practicing physical exercise releases feel good endorphins which comforts the mind: Any physical exercise such as jogging, running, sports, yoga or meditation can help relax our mind as wells as muscles removing the negative feelings from our systems.
  • Taking out me-time: Taking a break or a short me-time is essential for self healing. Taking a break to heal our exhausted mind at any place of our choice is effective in reducing symptoms of anxiety and anger to a great extent.
  • Focus on positive thoughts: Usually, when we are stuck in an unpleasant situation, negative thoughts brush across our minds, but training our minds to focus on the positive aspect of the situation or simply accepting the situation reduces our feelings of irritability.
  • Give time to hobbies: Giving time for the things we like such as singing, dancing, or any other activity that makes us happy, calms our mind, and keeps it calm longer.
  • Re channelize energy: Anger is a negative emotion but if we could re channelize our negative energy to do something good it could help a lot to control our irritability in an effective way.
  • Always practice gratefulness: Maintaining a journal about all the good things in life and practicing feeling gratefulness can make us feel happy and contented. One of the main reasons for anger and irritability is not being content in our present. However practicing gratefulness can show us the positive aspects of our life and help us be grateful for what we have.
  • Practice forgiveness: Someone has done something wrong to us but if we keep remembering the situation, it hurts and angers us. However, if we learn to forgive then slowly the negative emotions and anger are removed from our psyche.
  • Practice to be empathetic: Sometimes we might get irritated or angry at a person without understanding their situation. We need to relook at their side of the story too. Understanding the situation from all the aspects can help us deal with our irritability and anger.
  • Speaking out our anger: Speaking about our emotions to someone we trust can release our emotional pain helping us to calm down and get those emotions out of the way. And once the negative emotions are out of the way, it leaves us free to focus on the positive aspects of life.
  • Practice laughing and smiling more often: Laughter is the best medicine for good mental health. It drives out all mental exhaustion and releases endorphins, the feel good hormones.

When To Seek Help

Anger or irritability are normal reactions that a human encounters within their day to day life. However, to manage it’s threshold we can always speak to our trusted friends or support network that can help us understand and manage our negative emotions. Expressing our negative thoughts or emotions can help release them from our minds.

But if we have already attained a state where in our irritability and anger has completely engrossed our mind and every now and then we are driven towards an outburst that has started affecting our relationships and profession, then it is time to seek help from a therapist. A professional expert can help us understand the root cause of our problem and suggest treatment accordingly.

If you or your loved one is battling a mental health disorder, contact the Medical Concierge. Call our 24/7 helpline number 877-636-0042 to gain access to details of mental health treatment centers in California. We also offer online chat service to discuss your mental health keeping your privacy and confidentiality intact.

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