Each of us has met people who excessively react to simple everyday troubles. And sometimes we also splash out a bunch of negative emotions on some minor point. Then we say to yourself – “I’m annoyed,” “I am harassed.” We call people, who are constantly in a similar frame of mind, the “nerve”, “nutty.” Moreover, irritability is often a sign of some mental disorders.
What is irritability?
Irritability – is the human condition, in which psychological reaction of a person to stimulus is inadequate, and much more expressed than “the situation requires”. In the everyday sense – is when a person “breaks” on trifles.
If something or someone annoys you – it means that you react, or rather admit the reaction from your subconscious. Irritation is always emotionally colored. Sometimes irritation turns into aggression, malice, hatred, when everything inside you boils and requires an outlet in the form of a scream or a sudden movement……
What are the symptoms of irritability?
Irritability shows itself in the form of negative emotions such as anger and aggression. Being irritated, a man can not control himself, his speech becomes faster and more emotional, the volume increases even movements are abrupt, jerky.
Sometimes, irritability is accompanied by changes in the nervous system, for example, sweating, dry mouth, the movement of the eyeballs is accelerating.
However, these clearly expressed symptoms occur in the cases of severe irritation, when a person is constantly irritated, and this state for him is becoming the norm.
What are the causes of irritability?
Everyone was in such a state and not once, even the most mentally healthy person has the moments of fatigue, poor physical health, and periods of “black stripe” in life – this contributes to increased irritability. But we must not forget that this condition is very common in many mental disorders.
The causes of irritability may be different. Not only psychological but also physiological reasons often cause irritation. For example, hormonal changes in the body, metabolic disorder, hunger, the lack of certain microelements or vitamins in the body.
In addition, some medications and alcohol can cause irritability. A person, who constantly suffers from a hangover, is almost always in the irritated state.
Very often irritation is a way to express some inner problems: dissatisfaction with yourself and society, with your life. A spouse who does not pay enough attention, according to his wife, can cause irritation. Spiteful colleagues, nagging bosses – that is an integral part of our life, and what we cannot influence, often causes irritability.
A person becomes irritated when his expectations are not met. In other words, irritation is always a response to an action that is not acceptable for a person.
But not every person behaves in such a way. There are people who are trying to suppress all negative emotions: from usual displeasure, to feelings of guilt after a quarrel with a close friend, for example.
What happens next, if some emotions were suppressed and had no natural outlet?
These emotions do not disappear. They remain in the body and try to find an output. And most often, this output is a total imbalance and unexplained flashes of anger, or psychosomatic ill effects. Thus, irritability can be called a human response to any stimulus, which is an obstacle to achieve the desired.
Therefore, irritability comes after the events, where those or these negative emotions were suppressed.
How to find the reason?
Physiological causes can be defined and eliminated. In order to get rid of irritability caused by physiological factors, you have to remove them or just overcome this period. For example, if you are on a diet just start to take vitamin and mineral supplements to compensate for their lack.
It is much more difficult to identify psychological causes and thus, to treat them. Very often, irritability caused by a number of reasons, and only a specialist can identify it correctly. If you are unable to control your behavior, experience constant irritability and outbursts of anger or aggression, you need to speak to a psychologist, who can help to identify the cause of your behavior and to cope with the problem.
How to deal with irritability?
So as we said above, irritability has a bad property – to accumulate. A man, who constantly suppresses his feelings, sooner or later will lose his temper.
So, that is why, the first way to deal with irritability – is to give a way out at the physical level.
Physical activity, hard work can help to relieve tension. Breaking dishes or a loud scream also will be useful. However, it is better to do such manipulations without witnesses.
Breathing exercise is a very effective technique. If you know some breathing techniques – it’s time to practice them. If not – start to study them. Or at least try to breathe evenly and deeply when you become irritated. Quiet breathing relaxes and relieves stress.
Laugh is a great way to struggle with irritability. Of course, it is difficult to start laughing suddenly when you have a fit of rage. But you can try to stretch the face into a smile. Not only good mood brings a smile, but also vice versa. The muscles of the face, fixing the familiar position for good mood, will send a positive mood change signal to the brain.
If you have a good imagination, you can imagine something funny. If your boss humiliated you, and you became irritated, think of it in an absurd way – for example, imagine your boss naked, sitting on a bookcase hugging the office pipal. Add some details to your picture – and irritation will pass away!
Make a list of people and situations that are unpleasant to you, and try to avoid them whenever it is possible. Of course, you cannot avoid them entirely and constantly, but it will help you to reduce the unwanted stimuli.
And one more thing… It is important to take life as it is. Don’t be too strict to yourself and the others. The perfectionists are rarely happy and often prone to irritation.