Irritability often causes problems in life and can and should be dealt with. Our article will tell you how to do this.
We all get irritable at times. And this is not surprising, because we often find ourselves in stressful situations and have problems of various kinds. And sometimes you just aren’t in the mood. When a person just suddenly became nervous and quickly calmed down, then everything is fine, but when this becomes a constant occurrence, then it’s worth thinking about.
As a rule, such people are said to have a difficult character. They don’t like everything, absolutely - the weather, the child’s pranks, people’s actions, and so on. But why not hold back and let the situation go? After all, others do it very well. Why do some people restrain themselves, while others give free rein to their feelings?
Are you waiting
The bus left right in front of us, and how long to wait now is unknown.
The crowd of people wanting to leave is growing. The heart begins to beat intensely, anger arises at everyone and everything! What to do
1) First of all, get out of the crowd: people electrified with anticipation and exactly the same negative emotions infect each other. Stop staring intensely into the distance, waiting for the coveted bus on the horizon.
2) Focus on something good: a bird, a nice coat on someone, an interesting building. If there is absolutely nothing pleasant around you, look at the sky, it is always nearby and always beautiful.
3) The more often you repeat: “There is no bus! No! No!”, the more you upset your nerves and the longer it will not come. If your gaze still floats in the direction where the transport you need should appear from, say to yourself: “It’s coming! It's coming! He’s coming!”
Preventing skin irritations with lifestyle changes
18. Wear loose clothing. Tight clothes lead to chafing. Don't wear clothes that are too tight. Wearing loose clothing allows your skin to breathe; Reasonably selected items do not put pressure on the skin and do not lead to redness.
- Avoid wearing belts, tight underwear, or items that make you sweat. All of this makes it difficult for your skin to breathe and can make your red skin worse.
- Whenever possible, wear cotton clothing. Unusual fashionable T-shirts and pants look tempting, but first find out what material they are made of. For women, cotton dresses are the best option. For men - loose cotton shirts and shorts. Try to keep the area where irritation appears constantly breathing.
- Be prepared to sacrifice style for comfort. To avoid the unpleasant consequences of skin irritation, which can limit your freedom of movement due to severe inflammation and swelling, you will have to be more careful in your choice of clothing. Considering that not everyone is willing to sacrifice style for comfort, this option is not for everyone.
19. Dry skin. Keep your skin dry but moisturized.
The key to healthy skin is not too dry and not too dewy. Excessively wet or dry skin can cause irritation, which subsequently leads to itching. Make sure your skin is hydrated but not too wet.
- If you notice irritation on dry skin, use lotion or cream to moisturize it. If you have oily skin, then use mild cosmetics to cleanse it. Rinse the skin first, then dry it and leave it uncovered to prevent moisture from forming.
20. Lose weight|Lose excess weight. If you are overweight, you have a higher chance of developing red skin, especially on your thighs. Since obesity leads to chafing, to avoid it, exercise and control your diet. There are an incredible number of reasons for losing weight, and besides preventing redness, it also provides health benefits.
- Talk to your doctor about the weight loss plan that's right for you—the same diet doesn't work the same for everyone. You need a diet that you will stick to and enjoy, so you will be motivated and happy.
- After recovery, lead a more active lifestyle. Spend more time outdoors, walk your dog, take the stairs instead of the elevator. Every little detail matters.
You are late
The clock hands began to look like a spinning carousel. You are catastrophically late! You understand that your pathetic excuses: “Traffic jams, rush hour, alarm clock failed” will not save you this time.
What to do
1) When making dates, always discuss the possibility of being late by 10-15 minutes. This is normal in a big city. Try to keep the meeting place off the street. When a person waits for you even 15 minutes in the wind or under the scorching sun, he remembers all your sins and shortcomings. Make dates in a cafe, in a store, or at least in the subway.
2) Try to stop worrying about being late and ask yourself: “What will happen if I don’t arrive on time?” Most likely, you will answer that the world will not turn upside down. Perhaps all that threatens you is a sideways glance and a couple of unpleasant words. Well, is it worth bringing yourself to a pre-heart attack state because of this?
3) If you can change the situation, do it. For example, take a taxi, catch a car, or vice versa, get on the subway. The basic principle is this: it’s always better to spend money than nerves.
What is irritability: concept
What is irritability?
Doctors consider irritability to be nervous excitability, a tendency toward negativity, and an inadequate reaction even to situations that could have been omitted. For the most part, irritability depends on the type of human nervous system. It can be hereditary or acquired. Another type is temporary irritability, when a person simply gets nervous and calms down.
The most striking thing in this situation is that the person himself often cannot understand the reason for his such behavior. Having exploded once, he later regrets, but this does not change anything. Such people are often treated with caution. If aggressiveness appears, then it’s worth thinking about, because these are the first signs of mental disorders.
You got angry
The saleswoman didn’t have any change, and she told you everything she thought about having large bills. On the subway they pushed you, and even accused you: “Don’t stand in the way!” Fists clench, the whole body tenses, breathing becomes frequent and shallow.
What to do
1) Regulate your breathing by focusing on it: try to breathe slowly and deeply. Relax your muscles, imagining cool threads of peace flowing from above, gently enveloping your entire body.
2) Count from 100 to 1, if you mess up, start over.
3) Remember some funny episode from your life and try to retell it to someone in your mind.
4) Imagine a corner where you always felt comfortable: in your grandmother’s kitchen, on the terrace of your dacha on a cool summer morning, on the sea beach with the rustling of the waves, etc.
When should you see a doctor if you feel irritable?
When is irritability dangerous?
- If this condition lasts more than a week and interferes with work, communication with family or friends
- If you are constantly tense no matter where you are and even have difficulty falling asleep
- If irritability is accompanied by persistent headaches, rapid heartbeat, and severe weight loss
You are being provoked
Nowhere do arguments break out more easily than in crowded transport. Violation of personal boundaries. If the distance to another, stranger, is less than 10 centimeters, this is perceived as a threat. Muscle discomfort, a negative aura - all this leads to the fact that someone’s nerves can’t stand it. And they start calling you out for a scandal.
What to do
1) Mentally place an obstacle between yourself and the irritated person: impenetrable glass, a stream of light pouring from above, wrap yourself in plastic.
2) Under no circumstances respond to any remarks or to any accusations. Pretend that you are just a soulless body.
3) Since scandals are often provoked by the so-called energy vampires, who do not know how to receive energy from any sources other than from irritating others, repeat to yourself: “May you have everything!”
Why does irritability occur and how to identify it?
Signs of irritability
If a person experiences irritability infrequently, it may be the cause of fatigue. The sudden arrival of guests can cause aggression, because they ruined your plans, and in response to a kind remark from a loved one, you can give such a speech that it will not be forgotten.
Moreover, irritability arises as a result of diseases of a different nature, which you may not even be aware of. Often a person who was kind suddenly becomes angry with the whole world. This is precisely the alarming signal.
For example, this behavior can be observed during flu, fatigue, depression, stress, diabetes, schizophrenia, and so on. By the way, it is worth highlighting schizophrenia separately. The fact is that aggression in her case is directed only at loved ones.
Irritability is especially severe a few days before menstruation. Women's hormones are going crazy and they are capable of causing a huge scandal even out of the blue. Even the slightest inconvenience becomes a cause of irritation.
Diseases of the thyroid gland, when its function increases, are accompanied by irritability, severe weight loss, and rapid heartbeat.
In addition, such behavior may indicate a brain tumor or stroke.
They get on your nerves
You are in a hurry, and the teller at the bank is filling out some paperwork, answering phone calls, and is distracted by conversations with colleagues. She's clearly testing your patience.
What to do
1) Ask yourself a question: do I want to experience the feeling ordered by this young lady - that is, to be nervous, to run into rudeness.
2) Calm yourself in any way you can.
3) Mentally give this cashier what you think she is missing. Maybe she dreams of love, but she doesn’t have a single fan? Now look how the cashier’s face has changed.
How to respond to aggression?
This is also a pretty important topic. And it’s worth saying a few words about it, since often the irritant that causes anger is an angry and angry opponent. And it is extremely important not to succumb to its influence, so as not to ruin your mood.
You must remain calm and not stoop to the level of an angry interlocutor. If it is not possible to block contact by walking away from it (for example, the boss is angry), you need to withstand the attack with confidence. Look straight into the eyes, holding your head high, countering with reasoned arguments. Even if the boss is in an affective rage, the logic of his opponent can awaken a light in his subconscious. Or at least the fearless appearance of the “victim” will discourage him.
And yet, there is no need to argue. Parry - yes, but do not violently prove and defend any point of view. In such a confrontation, endurance is important. And patience. The boss will speak out and calm down. After which he will forget about what happened. And some even apologize. But if a subordinate begins to be insolent in response, to show character, there is a risk of remaining enemies.
Are you embarrassed?
You come to an expensive store, and the saleswoman pierces you with her gaze, like an x-ray. Realizing that you won’t buy anything anyway, he silently showers you with a wave of contempt.
What to do
1) Ask yourself: maybe the saleswoman has nothing to do with it? And are you telling yourself that you don’t have enough money with you, and therefore are worthy of contempt?
2) Tell yourself that you did not come to see the saleswoman. She doesn’t own anything here, and she can hardly buy these goods herself either.
3) Think about the fact that even if you don’t buy anything, you have the right to look at good things and even try them on.
4) Try to look at the products from a distance, just admiring them. Then no one will reprimand you or look down on you.
How to cope with irritation: useful tips
A person becomes very nervous and irritable if too many emotions accumulate inside him. Just as water pours out of an overflowing vessel, so from a person who does not allow his feelings to come out, at a certain moment negative experiences burst out, transforming into irritation and anger. Therefore, you need to learn to understand your emotions, live them, be aware of them, and then be sure to let them go.
As in situations with severe stress or a tendency to increased anxiety, meditative techniques and exercises aimed at relaxation help cope with irritation. Breathing practices, dynamic meditation, for example, in the form of dancing to certain music, help to overcome an unpleasant state, switch gears and get distracted.
A visit to a massage therapist or light, short self-massage are effective means of combating excessive irritation. During the massage, both body and psyche relax, anxious thoughts and experiences go away, and emotions are quietly released. A simple self-massage of the arms, neck and shoulders, face and head, and legs before bed is especially useful.
Physical activity will allow you to relieve irritation that appears due to the accumulation of tension and energy in the body. Running, punching a punching bag (or even hitting a pillow at home), vigorous exercise, swimming, push-ups or squats help relieve stress, change the chemical composition of the blood, reducing the amount of adrenaline and cortisol, thereby eliminating irritability. In some cases, computer games help release negative emotions that can cause severe aggression.
If irritation comes in an uncontrollable, suffocating wave, you need to stretch well, and then sit down, lean back in a chair or armchair, and lower your shoulders. Then take a deep breath several times and exhale slowly, trying to breathe not through the chest, but through the diaphragm and stomach.
If you feel constant tension and unremitting irritation, you should turn to art therapy. Having settled down in a comfortable and calm environment, try to draw what irritation looks like. You need to give freedom to your imagination, not try to create an outstanding work of art, but put all your restless thoughts and unpleasant experiences into the drawing. When you don’t feel like drawing at all, you can write in detail on paper about everything that infuriates, drives you crazy and deprives you of inner harmony. Both drawing and writing will not only help release emotions and eliminate unnecessary thoughts, they will force the brain to switch gears and have a calming effect on the nervous system.
When trying to understand how to cope with irritation in any particular situation, you need to try to take control of your own emotions and look at events with a “sober” look. Psychologists like to repeat that there are no good or bad events, there is only an emotional reaction to them. And what this reaction will be depends only on the person. It is necessary to try to evaluate events impartially, to look at them from a new perspective, drawing certain experience even from some unpleasant moments.
It is always important to listen very carefully to your body. For example, if irritation becomes too strong due to hunger or fatigue, you need to satisfy your body’s needs in the form of food, rest, and sleep. When irritability increases because of a person, you need to try to distance yourself from him or persistently convince yourself not to react too emotionally to his provocations and actions.
What else can be done if you need emergency help getting out of a state of irritation and anger?
- Get to your warehouse of old magazines (waste paper) and tear the paper until it “let go.”
- Do not listen silently to the offender - interrupt him and, ironically laughing it off, leave, leaving the last word for yourself. Humor is the best weapon!
- Ask yourself - what would you most like right now? Of course, with the exception of “punch the offender in the face.” And give yourself a moment of “unheard-of generosity” for your willpower. That is, rid yourself of anger by satisfying hidden needs.
- Imagine the offender in a funny way or in a comical situation. This option usually works out great. The main thing is to direct all your strength to the work of your imagination.
Many psychologists advise dealing with anger by suppressing it within yourself. One of the most popular tips is to “count to ten . It even helps some. But more often than not, after counting “to ten,” a person simply breaks free, becoming even hotter inside.
Remember that anger should not be suppressed within yourself, but rather splashed out (suppressing emotions in yourself is harmful to your health and psyche)! You just need to splash it out in such a way that it only brings benefits. For both you and those around you.
How do you get rid of anger? Share your recipes for peace of mind in the comments below!
Buddha smile
This technique was borrowed from Shou-Dao (and the Chinese, in their mental balance, will give a head start to any nation). The method can be useful not only in managing anger, but in general can significantly change your life for the better.
How to use it?
- First, take a deep breath and exhale - we calm down and abstract as quickly as possible from the cause of anger and other negative thoughts. It’s better if it’s from everyone at once.
- We relax the muscles of the face and mentally imagine how they become heavier and warmer, after which, suddenly losing their elasticity, they slowly “flow down” to the neck in a pleasant languor.
- We focus on the corners of the lips. We imagine how they part slightly into a slight smile.
- No muscle effort!
We perform this exercise every day - in the morning, before bed, and at moments when you urgently need the calm of the Buddha.
If you are jealous of your loved one, it’s time to cope with jealousy and become calmer!
Main causes of irritability
The reasons that cause irritability may be:
- Psychological. These include chronic lack of sleep and constant overwork, stressful situations, anxiety or a feeling of fear. Addiction to nicotine, drugs or alcohol can also cause irritability.
- Physiological. Premenstrual syndrome, pregnancy, menopause, thyroid disease. In addition, physiological reasons include the usual feeling of hunger, as well as a lack of essential vitamins and microelements in the body.
- Genetic. An increased level of excitability of the nervous system can be inherited. In such cases, hot temper and irritability can be considered a character trait of a person.
