Irritability: What It Is, Causes, And What To Do To Manage It
Irritability is an emotional state that generates a feeling of externalized discomfort in the person who suffers from it, usually with hostile behavior and intense reactions to neutral stimuli.
The mood of individuals is variable, and in certain situations we may appear irritable. The problem occurs when this state of irritability becomes prolonged and chronic, affecting the subject’s functionality. For this reason, it is necessary to identify the cause that explains this condition in order to treat it.
In this article we will talk about irritability how this psychological phenomenon is defined, what causes generate it and what strategies we can use to try to control it.
In Psychology, irritability is defined as an emotional state, since it tends to appear in a limited way, that is, it is not maintained chronically. The behavior expressed by the subject is normally hostile, responding in an excessive manner to insignificant stimuli that are seen as setbacks or annoyances that have no reason to exist Usually the subject is in a state of stress and shows emotional regulation problems.
In this way, we see how the feeling of irritability is not pleasant for the subject’s eternal life and even less so for the individual who suffers from it, since it generates a state of anxiety and discomfort. The response that the subject gives to the outside is not good, and may show a negative response or simply not make any response and ignore other individuals (even when it is necessary to cooperate).
Being a psychological state, We will not consider irritability as something bad or pathological, but simply as a sign that the subject is going through a bad period ; For example, she is having a bad day. The problem comes when this state of irritability continues for a longer period of time, thus affecting both the subject and worsening his or her relationships with those around him or her, with other individuals.
Causes of irritability
As expected, There are multiple causes that can generate the state of irritability, and these can be classified into organic causes or psychological causes Regarding physical alterations, it may be due to a low amount of thyroid hormones (hypothyroidism) which is mainly related to affectation in mood; inadequate rest and eating habits or lack of nutrients; the fact of sleeping few hours (less than 7 hours); or chronic pain.
For its part, the psychological effects that lead to irritability can also be diverse. One of the most common is due to the presence of a sad, apathetic mood It has been observed that some of the subjects who appear irritable actually the emotion that triggers this state is sadness. Thus, sadness can appear camouflaged behind behavior of irritability, bad mood and hostile behavior.
Such is the relationship between sadness and irritability that the latest edition of the Diagnostic Manual of the Association of American Psychiatrists points out that to diagnose depression in children and adolescents, one of its main criteria, a sad mood, can be expressed like irritability. Thus, we can see subjects with a depressive disorder who, instead of appearing sad, are irritable, defensive, everything seems wrong or feels bad to them and they jump at any slightest stimulus.
Another reason that can be linked to the expression of irritability is high self-demand Of course it is good to set goals to be able to evolve and stay motivated, but when these are beyond our capabilities or possibilities, when they are not in line with reality, it is normal that we end up showing frustration, which can be expressed through irritability. Not achieving what we set out to do produces in us a state of discomfort, bad mood, and mental exhaustion, making everything that happens around us affect us much more.
Finally, not knowing with certainty what may happen in the more or less near future, not knowing how our life will evolve also creates an emotional alteration in us that can affect our mood, making us sad or irritable.
How to control irritability?
Now that we know that there are some conditions that hide behind irritable behavior, it will be necessary to identify if there is an alteration that explains this behavior in order to treat the first cause, to be able to carry out a treatment that is specific and effective for each situation.
If we have been feeling bad for a while, the situation has gotten out of hand and we can no longer control it, The best option will be to seek professional help in therapy so that a psychotherapist can analyze and assess the situation well, guide us and apply the best intervention to achieve improvement.
Likewise, there are some strategies that you can do yourself that can help you control your mood, reducing your irritability.
A very useful and necessary strategy to know how we are or feel is to dedicate time to ourselves, stopping to think about how we are and how we feel. Thus, we will be more likely to identify the problem sooner and be able to act as soon as possible
Many times we can be afraid of knowing ourselves or knowing how we are, we are terrified of realizing that something is not going well, but we must know that being aware of it and accepting it will be the only way that will allow us to face and change our state, given that only It won’t get better.
2. Reflect before acting
This strategy is related to the well-known phrase of counting to ten before acting. It is common, and more so when we are in a state of irritability, where everything affects us no matter how minimal, that we act or say something impulsively without thinking, worsening the situation and making it more difficult for our discomfort to improve.
Try to control your behavior; It may be more appropriate that before reacting we let some time pass, give ourselves space to reflect and know what we want to say and if the reason for our anger is really reasonable or if it simply made me feel bad because I was especially sensitive.
3. Plan activities that you like
This strategy of carrying out activities that the subject likes is used especially with depressed individuals, since it helps them get out of the house, do something and have fun getting out of the routine.
In the same way, it can also work when we feel irritated, to break the behavioral dynamics that generate feelings of discomfort or a negative mood, and so that the subject can enjoy doing an activity that they like and helps them channel their feelings. interests and concerns, thus obtaining a source of motivation that helps to “get the mind back on track”
You may be interested: “23 hobbies to do at home and have fun”
4. Do sports
Staying physically active helps improve mental health. That is to say, If we stay physically healthy we also benefit our psychological health Practicing sports, apart from the benefits that we already know, generates an increase in endorphins, which are a type of neurotransmitters linked to a decrease in discomfort, the sensation of pain and a consequent increase in pleasure and the release of accumulated tension.
Likewise, physical exercise helps relax the body and helps us disconnect, thus reducing stress or anxiety.
You may be interested: “The 10 psychological benefits of practicing physical exercise”
5. Establish a healthy routine
As we already mentioned, poor sleeping and eating habits also harm our state, causing greater irritability. For our body to function properly, it is essential that we satisfy our basic needs such as sleeping at least 7 hours in a row and eating a balanced and healthy diet, providing the body with all the nutrients it needs.
If we try to achieve other objectives or satisfy other needs without covering the basic ones, we will not achieve the desired objective. In the same way that we do not try to go anywhere without gasoline in the car, it will not be logical to expect to function well without energy in our body.
6. Take care of social relationships
Social relationships are essential for people to achieve a good state of mental health We must not forget that we are sociable beings and as such we need others, to communicate with them, to feel good. When we are irritable, it is common for us to respond or act without thinking, harming the people around us, especially our loved ones, since we have more trust with them and it is easier for us to respond impulsively.
We must be considerate and aware of our state and prevent behaviors that we later regret, trying to think before taking any action with significant social repercussions If we realize that we acted wrongly, it is important that we acknowledge our wrongdoing and apologize for it. When we are not going through a good time, having the support of our family and friends can be of great help to us, so value it.
7. Know your limits
We have seen that excessive self-demand creates frustration, and can also lead to a state of irritability. In this way, with the aim of achieving the goals we set for ourselves and thus be able to strive for them and get more involved in those routines, it is necessary that these be affordable and realistic. It is advisable to set short-term goals, since they will keep us motivated to achieve larger, long-term goals.
