Strategies For Dealing With Irritability

Constantly being on the verge of anger is not just draining but also harmful to relationships. Irritability can range anywhere from being a rude habit to being burdensome for the bearer and the receiver. Some things might disappoint you, and that’s fine. When you do deal with an external provocation that causes you internal frustration you can deal with it in an emotionally mature manner. However, if you are constantly irritable, overreacting to situations small and large, then it is important to take action in order to control this.

Ways to deal with being irritable

If you are an irritable person, what can you do? Read on to know what steps you can take to control irritability.

1. Understand why you are irritated and respond in an emotionally intelligent manner

Sources of irritation are a part of life. There is always a chance of them popping up. One of the best responses to these sources of anger is not to yield to the feelings and cave in to the impulse to act rashly. Instead, the best course of action is to think logically about the situation. Why does thing x irritate you? Once you identify the source of irritation you can then find an emotionally mature way to respond.

2. Maintain emotional maturity

Emotional maturity entails remaining calm while still addressing the matter. It means taking into consideration how others may feel about your reaction and/or about you if you were to respond a certain way. There is almost always a calm and considerate way to handle a problem. Envision how the ideal, emotionally regulated version of you would react and emulate that. Try to think with a clear mind and not an emotionally driven one.

3. Implement calming strategies

Once emotions start running high it is important to find a way to control them. You might want to consider engaging in calming strategies both in the moment when you’re angry but also in general (even if you’re not) to maintain a state of calmness. What this means to you really depends on what calms you down specifically. Try focusing on something neutral, like the ceiling. Try to take control of your mind and initiate a mental calming process by relieving yourself of tension internally. Experiment with different relaxation techniques and put them to use as you see fit.

4. Create distance (take some time to be alone and gather yourself)

When something irritates you, it might be tempting to immediately react while filled with anger. This is an impulsive choice that can become harmful. Instead, actively make the choice to not react. Make the choice to let go and walk away if you can. Create distance between you and the situation in order to allow yourself to go through your emotions and overcome them. Allowing yourself time to calm down can help you respond in a more calculated manner. Go off alone and gather yourself if you need to. Take this time to envision the ideal you and how that version of you would respond.

5. Take care of yourself (exercise moderately, sleep, eat right)

How you feel physically can impact how you feel mentally, and this goes for how irritable you are as well. The term “hangry” has recently gained a lot of traction. It essentially describes the irritable or angry state some people often find themselves in when they’re hungry.

It’s not just hunger. Lack of sleep, lack of movement, and even lack of overall self-care can make some people mad. For this reason, it is important to take care of yourself physically so as to minimize the chance of becoming irritable. Eat a healthy and well-balanced diet that contains the nutrition for proper functioning. Sleep at least 8 hours (at an early time) while maintaining a consistent sleep schedule. Also, exercise frequently (based on what your body allows) in order to keep blood flowing. This can be something as simple as a walk. It’s surprising how much a little physical care can help when it comes to mental well-being.