Do This When You Are so Annoyed That You Are About to Click.
Little things always annoy me. My wife is breathing too loudly, the plate is left in the sink, someone else’s parking is bad: all of a sudden my whole day is ruined, and everyone I know is fortunate enough to be subjected to my Larry David-style tirades.
With the holidays approaching, there is no shortage of “little things” to raise our collective irritability. Many factors can lead to increased irritability, including lack of sleep, low blood sugar, or extended periods of time with loved ones .
Even when your triggers seem minor, getting over your irritability is no easy feat. According to Psychology Today , your frustration stems from the same stress hormones that kick in when we enter a fight-or-flight mentality where the slightest stimulant can make us jump up and react as if we were being attacked. But instead of the caveman using fight or flight instincts to avoid serious predators, you start to worry about your father-in-law chewing on food.
If you’re out of your mind about how irritable you have been lately, here are ways to try to contain your frustration.
Admit that you are annoyed
Don’t try to chase away frustration in the hope that it will go away on its own. Even when all you need is a little time and space, you don’t want to be drowned in your unresolved emotions. In fact, verbalizing the fact that you are disappointed can go a long way towards relieving the edge. Especially if you tend to lash out at others with regret, consider admitting the situation with a phrase like, “Sorry, I feel irritable today, I think I need to [have a snack, take a walk, or any of the other Lifehacker tips below] “.
Take a deep breath
There’s a reason for the cliché of anger management to take a deep breath and count to ten. Focusing on your breathing not only calms you physically, but also forces you to move away from your immediate emotional response (or overreaction). Just like how you can deal with anxiety or anger, deal with your irritability with physical methods such as this deep breathing exercise or even the practice of happy .
Make room to be alone
Even if other people aren’t the source of your irritability, you don’t want to expose those around you to your little freaks. Find a quiet place to relax and think things over. As Dr. Guy Winch writes in Psychology Today :
Being irritable can be your mind’s way of warning you that you need a break, so take it . Listen to music, do stretching or yoga, meditate, or take a bubble bath. When you’re done, take a deep breath and prepare to re-energize so your system doesn’t go back to irritability when you get into combat again.
Get perspective
While you are withdrawing from the annoying situation, take a step back from your immediate emotional response. Assess whether your answer is proportionate to the problem. A little perspective can help dispel your emotions and allow rationality to return to control of your mind ship.
Get moving
We’ve known for a long time that exercise relieves stress . Release your nervous energy and take time to go for a walk, visit the gym, or do some physical activity. Physical movement is an underestimated (if short-term) solution to what annoys you.
Have a snack
Hey dude … have you thought about getting a little hungry? It’s no secret that hunger levels affect mood . Grab yourself a snack and read these three simple tips on how to get rid of your coat hanger in the future. After all, you are not you when you are hungry.
Define your triggers
Try to document the moments when you feel annoyed to identify patterns that turn you off. Are you always annoyed by the same person? Are there certain behaviors or situations that just twist your gears? Understanding this can help you prepare, deal with a situation, or avoid future irritation.
Look at your dream
If you feel irritable all day long, it may be because you don’t get enough sleep throughout the night. Read on for our tips to get the most out of your sleep so you can function normally without being stressed all the time.
Consider professional help
Irritability can be a sign of a more serious mental health problem, such as anxiety or depression. If you feel like persistent irritation cannot be resolved on your own, consider contacting or locating a mental health professional .