What is irritability and where does it come from? How to deal with irritability: tips

Irritability often causes problems in life and it can and should be fought. Our article will tell you how to do it.

We are all irritable at times. And this is not surprising, because we are often in stressful situations, we have problems of different nature. And just sometimes there is no mood. When a person simply suddenly got nervous and quickly calmed down, then everything is fine, but when it becomes a constant phenomenon, it is worth considering.

As a rule, they say about such people that they have a heavy character. They do not like everything, absolutely - the weather, pranks of the child, the actions of people and so on. But why not restrain yourself and let go of the situation? After all, others do it perfectly. Why do some restrain themselves, while others give free rein to feelings?

What is irritability: concept

Doctors consider irritability nervous excitability, a tendency to negative and an inadequate reaction even to situations that could be omitted. For the most part, irritability depends on the type of human nervous system. It is hereditary or acquired. Another type is temporary irritability when a person is simply nervous and calms down.

The most amazing thing in this situation is that a person himself often cannot realize what is the reason for his behavior. Having exploded once, he then regrets, but it does not change anything. Such people are often treated. If aggressiveness is manifested, then you should think, because these are the first signs of mental disorders.

Why does irritability arise and how to determine it?

If a person’s irritability is not often manifested, then it can be the cause of fatigue. A sudden visit of guests can cause aggression, because they broke your plans, and in response to a good remark from a loved one, you can give out such a speech that it will not be forgotten.

Moreover, irritability occurs due to diseases of a different nature that you may not even guess about. Often a person who was kind, suddenly becomes angry throughout the world. This is just a disturbing signal.

For example, this behavior can be observed during influenza, fatigue, depression, stress, diabetes, schizophrenia, and so on. By the way, schizophrenia should be highlighted separately. The fact is that aggression in its case is aimed only at loved ones.

Especially severely irritability manifests itself a few days before menstruation. In women, hormones are “naughty” and they can even arrange a grandiose scandal out of the blue. Even the slightest inconvenience causes irritation.

Thyroid diseases, when its function is enhanced, is accompanied by irritability, strong weight loss, as well as rapid heartbeat.

In addition, such behavior can indicate a brain tumor or stroke.

When to see a doctor with irritability?

• If this condition lasts more than a week and interferes with working, communicating with relatives or friends
• If you are constantly tense regardless of where you are and it’s even difficult for you to fall asleep
• If irritability is accompanied by constant headache, rapid heartbeat and severe weight loss

Why is irritability manifested in children and adolescents?

This phenomenon is characteristic of children in adolescence. You may notice that sometimes they are gloomy, and then quickly calm down and immediately smile and become kind. Do not worry about this, because such a phenomenon is temporary and quickly passes.

Even a small child can be annoying. Usually this is the effect of stress, illness and so on. It is expressed by tearful, restless behavior, poor tolerance of discomfort. So that the baby develops normally, he needs to provide a calm and gentle lifestyle.

Closer to preschool age, irritability decreases. But when overstrain, it appears again and lasts a very long time. By the way, it is difficult for such babies to adapt to kindergarten and therefore it is better to give them there at 4-5 years old.

You can understand that the child is irritable by moodiness, stubbornness and even aggression. It is also hard to join in training, during classes it is inattentive and quickly loses interest. If you make a remark to him, then the reaction will be violent or it will “freeze”. Such children cannot be crushed so that they give the result.

When children are annoyed, the reaction of adults can be different. For example, some take care and try to be sustained, and someone, on the contrary, tries to “break” the child and behaves strictly. Both tactics are not entirely true and that's why.

Too guardian, although good for the nervous system of the child, but at the same time he may be taken tortin or not to learn how to behave with people. In addition, he will always doubt his abilities, as well as show imaginary.

If you raise a child too strictly, then he will have even more stresses, which will ultimately lead to a weakening of the nervous system.

Thus, to irritable children, you need to learn to look for an approach. Its capabilities should be realized as much as possible, but the load should be dosed. It is important to take into account the creation of a favorable background for communication, as well as self -confidence. If this does not help, then the child should be shown to a neuropsychiatrist.

How to cope with irritability: tips, useful exercises

1. Take care of yourself

Most people are annoyed when they are bored, uncomfortable, they are tired or want to eat. So you should take care of your own needs in order to always be in a good mood. Women can be too irritable when menopause, before menstruation or during pregnancy. At this time, you should pay more attention to yourself.

2. Do exercise

Irritation allows you to remove a leisurely walk, sports, as well as any other physical activity. Try to show activity for at least 20 minutes a day. By the way, this helps to get rid of depression and anxiety.

3. Keep a diary of anger

As soon as you got angry, immediately write the reason in your diary and how you reacted. Later you can analyze this data and determine your behavior model. This will, in turn, will understand how to solve the problem.

Try to take it seriously. It is enough to spend about 10 minutes in the evening to describe everything that has influenced your mood over the past day. For example, you argued with your spouse due to unpaid accounts. Describe this in the diary, and also indicate what can be changed and how could you lead yourself. Do something daily to learn to behave calmly in stressful situations.

4. Do what you like

Give yourself at least 15 minutes a day to do your favorite business. This will cheer you up, because you do it for yourself. You can take a walk, read the book, make an interesting photo and so on. If you do not leave yourself time for rest and yourself, it is not surprising that you are annoyed for every reason.

5. Practice in relaxation

If you notice that you become like a “thorn”, then take a break and just relax. You can even praudit. To do this, close your eyes and think about the place that will make you happy. Enter all your senses in this process. For example, try to hear the noise of the surf, feel the smell on the beach, feel the sand on the beach and so on.

6. Drop the negative

Tell yourself that it doesn’t matter what emotions overcome you, you forgive yourself and know that all this is temporary. You are able to make changes and rethink the approach to the problem.

7. Control the consumption of vitamin D

As a rule, this vitamin comes to us through the sun, but if there is no way to get it in this way, then consult a doctor and he will prescribe drugs to replenish it. The thing is that with a lack of vitamin D people become irritable, because this is a vitamin of happiness.

8. Change the negativity to more realistic thoughts

When we are very annoyed, thoughts are filled with negative, and often everything is exaggerated. Try to analyze your thoughts and pay attention to whether there are those that say “everything or nothing” in them (my husband is not affectionate with me when he is just tired), read other people's thoughts (I know, he thinks that I am a loser when not It turned out a serious project), they talk about disaster (this is a failure) and so on. When the thought is highlighted, try to rephrase it, but without distorting anything.

9. Breathe nose

Do a breathing exercise. Inhale with your nose deeply 4-5 times. This allows you to get cooling oxygen in the body and calm the nerves. When inhalation, imagine a beautiful color that you like more, that it enters you inside and spreads through the body. And on exhalation, think that all stress lets you go.

10. Farewell

Even if you can’t forget about the situation, then try to forgive the culprit and your indignation will necessarily decrease. Forgiveness allows you to reduce the amount of negativity in the head, which is actively played with your consciousness.

As a rule, people in anger constantly think about the reasons that made them plunge into it. Such thoughts are destructive and they must be suppressed. Of course, you should not consider the norm that you did this. Just do not endlessly store resentment, do not allow this to spoil your life.

11. Distract

Another way to overcome anger is to distract from him. Evaluate your anger on a ten -point scale where 10 is the most angry.

If the scale is within 5-10, then try to do something to lose the negative. Only after that can you begin to contact people or try to solve problems.

Try to draw, cook, take a walk or punish crosswords.

12. Do not behave like a child

Do not break into the room and shout that the partner pays too little attention to you. Try to transfer your anger to paper. Only when severe irritation passes, then go to your man and say that you miss you and want to be together.

Do not approach the situation aggressively. Better be rational. If you approach the problem in this way, you will definitely get what you want.

13. Learn sympathy

Sympathy and compassion are emotions that are incompatible with anger. It is difficult to feel anger and compassion at the same time. Therefore, if you are offended, then try this person to do something good. As studies show, compassion can make a person stop being angry.

14. Be grateful

Simple gratitude can make us happy. And it is not necessary to thank the offender, but you might think about gratitude to other things.

15. Do not talk until you cool

Before you start a conversation with someone, evaluate your condition on the same ten-point scale. If you start talking and at the same time, you will be indignant, then there will be nothing good. First of all, you need to cool.

16. Talk with animals

Pay attention to your pet. As a rule, they are an excellent antidepressant. After all, you can play with them, stroke them or listen to how cats purr.

17. Talk to others

If you are not a closed person, then call a friend or girlfriend and take a walk or have fun somewhere. Everyone cannot live without communication, touch and views. If you do not have the second half, then friends will help to be distracted.

18. Accept the feelings of others

Do not dismiss the problems of your loved ones. Be prepared to always listen to them and try to give advice. Believe me, you can not be annoyed, offended or lonely. Learn to accept the feelings of other people and do not bring your irritability to the first place.

19. Be realistic

For example, if you do not like that you are distracted from an interesting business, then you should not deal with it when you are with the whole family. You will definitely be interrupted and drawn into the conversation.

20. Show humor

If you manage to joke, when you are angry, then the situation will be discharged. Laughter is the best way to overcome irritation.

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