Verywell / Laura Porter
Everyone feels irritable sometimes.
“it could cause bigger problems in your life.
These strategies can help.
Verywell / Laura Porter
You might even blame everyone else for being too sensitive, too loud, or too annoying.
Butdenying your irritabilitycan make you feel worse, even increasing your anxiety and contributing to emotional rigidity or detachment.
When you notice that youre feeling annoyed with everything and everyone around you, acknowledge that youre irritable.
You dont necessarily have to announce that youre feeling irritable.
You might just acknowledge it to yourself.
Naming your feelings can take a lot of the intensity out of them.
You might even rate your irritability on a scale of 1 to 10.
So take a minute tolabel your emotionswhen youre feeling irritable.
You might notice that you start to feel just a little better right away.
Determine if There Is a Clear Source
Sometimes, the source of irritability is obvious.
Screaming children who wont listen to your directions, for example, can ignite irritability after a long day.
At other times, you might just feel like you woke up on the wrong side of the bed.
You may feel angry or frustrated without really knowing why.
You might also consider if it’s crucial that you get something to eat.
Being hangry is a real thing.A drop in blood sugar might cause a spike in irritability.
If you might determine the source, you might be able to solve the problem.
But keep in mind that, sometimes, irritability isnt because of anything external.
Sometimes, its just a normal human experience.
Or it may stem from something internal, like a hormone shiftor amental health issue like depressionor anxiety.
Your body responds accordingly by releasinga stress hormone called cortisol.Then, your heart might beat faster.
Your palms might grow sweaty.
Your blood pressure might rise.
Before you know it, your irritability is worse.
When youre feeling stressed and irritable, try inhaling slowly through your nose to the count of three.
Hold your breath for one second, then exhale slowly through pursed lips for a count of three.
Do this three times and see if you feel a little better.
Walk away for a minute and take a time-out.
So if irritability stems from a mental health issue, working out can help.
So, verify youre getting healthy doses of physical activity but not too much.
If your exercise regimen seems to be worsening your mood, talk to your physician.
So the next time you feel a little irritable, reach for a piece of gum.
You might find that it helps you feel a little calmer and happier.
Thinking something like, I hate wasting my life in traffic!
can cause you to feel worse.
Stick to the facts, rather than your judgments and emotions surrounding those facts.
Click below to listen now.
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Torre JB, Lieberman MD.Putting Feelings Into Words: Affect Labeling as Implicit Emotion Regulation.Emotion Review.
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