Everyone experiences irritation and anger from time to time. Even the most patient person can become irritated in some situations. This article examines the causes of irritability and gives recommendations on how to get rid of irritability. If you drive a car, then most likely you have been angry at the mistakes of other drivers on the road more than once. Or maybe you were angry at people who didn't keep their promises. You may be annoyed by people interrupting you during a conversation. Many people get angry or irritated in situations like this.
Irritability concept
What is meant by the phenomenon when a person expresses his reaction in the form of violent psychological outbursts? Irritability is an emotional state of an individual, which is caused by his increased sensitivity due to existing deviations of a moral, moral or physiological nature. The extent to which a person exhibits a negative reaction to various situations or people’s actions is largely determined by the type of his nervous system. In this case, irritability can be an innate character trait, a hereditary trait, or the result of certain conditions that are created in the surrounding reality, for example, responsible work, severe stress, a catastrophic lack of time, an overwhelming task, etc. The most surprising thing about this is that a person cannot explain why he ceases to control his own emotions. In the future, he will most likely regret those words that were uttered in the heat of anger, or the actions he recklessly committed.
Very often irritable people are aggressive. This makes others wary of them. Aggression is an alarming symptom. After all, many mental disorders manifest themselves through it.
Irritability that has arisen as a temporary phenomenon indicates that the person’s “thick skin” has begun to wear out, and he has begun to pay attention to things that previously left him indifferent. An example would be rage at a sudden car breakdown or a negative tirade made in response to a good-natured remark from colleagues. But at the same time, irritability can be a symptom of almost all ailments. Often, sick people become angry at everything that surrounds them, and they themselves do not understand why this is happening to them.
How to quickly get rid of irritability
Recommendations from Irina Udilova (she has a YouTube channel). Anger is an emotion that can range from mild irritation to violent rage. The greatest rage always begins with simple dissatisfaction. It's like a snowball. Dissatisfaction and disappointment gradually turns into irritation; irritation gradually turns into anger; anger turns into anger and resentment; after which rage and passion come when the person no longer controls himself.
The easiest way to cope with your irritability is at the first stage, when you feel dissatisfied and disappointed with someone or something. Most people push this dissatisfaction inside themselves. Do not do that. First, admit to yourself that you are unhappy. And then sincerely, without aggression, say what you don’t like. For example: “I hate that you talk to me in this tone. Please stop." At this stage, the conflict can be resolved quite easily, provided that both parties calmly listen to each other.
People may become irritable when they feel threatened, harmed, or powerless.
An irritable person is easily unbalanced. People who often feel vulnerable or frustrated may feel angry all the time. Constant irritability and anger are harmful to a person's health, resulting in problems such as high blood pressure, headaches, ulcers, etc. Sometimes, irritability pushes people towards aggressive behavior towards others, which negatively affects personal and work relationships.
Manifestation
With irritability, rapid fatigue, general weakness often appear, insomnia develops or, conversely, drowsiness. Such a person develops a feeling of nervousness and anxiety or depression, tearfulness and apathy. Sometimes irritability is accompanied by anger, turning into aggression. At the same time, the movements become sharper, and the voice becomes shrill and loud. An irritated person can be recognized by his repetitive actions. He can continuously walk around the room, swing his legs, and tap his fingers on some objects. Such actions are carried out spontaneously, but they are all aimed at restoring mental balance and relieving emotional stress.
A typical phenomenon that accompanies irritability is a decrease in interest in favorite hobbies and sex. Sometimes a reaction of the autonomic nervous system occurs in the form of sweaty palms, dry mouth and the appearance of “goosebumps” on the body.
Causes
How not to get annoyed with people? To do this, you need to know the reason that caused such an emotional state.
This will allow you to choose the right direction to eliminate it.
Irritability is caused by a variety of reasons. Among them:
- Psychological. They are represented by overwork and chronic lack of sleep, anxiety and stress, as well as addiction to drugs, alcohol and tobacco.
- Physiological. Their list includes hormonal imbalances and thyroid diseases. This type of cause of irritability includes a deficiency of vitamins and microelements in the human body, as well as a feeling of hunger. Sometimes a person becomes irritable due to the incompatibility of the medications he is taking. And this is also a physiological reason.
- Genetic. Increased excitability can be inherited. In this case, it is a character trait.
- Pathological. Sometimes irritability is one of the symptoms of the disease. It develops with infectious diseases, diabetes mellitus, stress after injury and some mental illnesses such as schizophrenia, neuroses, Alzheimer's disease and dementia.
Triggers of anger and irritability
- Irritants : These are things that get on your nerves, for example because they are intrusive or repetitive (loud music every evening from the next apartment).
- Costs : This could be a financial cost when someone steals or breaks something that belongs to you; this could be some kind of inconvenience, for example, an unplanned delay in a traffic jam; or subjective costs, such as 'loss of face' or feelings of being treated with disrespect by another person.
- Misconduct : This occurs when someone breaks rules that you think should be followed. For example, when your partner openly contradicts you in public, or betrays your trust.
When someone is humiliated or traumatized, they certainly have every reason to be angry, but often there is no way to express their negative feelings. Thus, anger may persist as a symptom of post-traumatic stress or gradually become an integral part of the person's personality. When this happens, a person gets angry at everyone and everything around him, and it becomes a way of life. It is likely that anger serves a protective function, protecting a person from further physical and/or emotional abuse, from painful feelings of sadness, pain and fear, which are also part of the traumatic experience.
Female irritability
A violent outburst of emotions is more often observed among representatives of the fairer sex. And there are reasons for this. Swedish researchers have proven that irritability in women is genetically determined. The fact is that in women, the nervous system already initially has increased excitability. This is why women are prone to anxiety, increased excitability and sudden mood swings. In addition to genetic factors, there is also an excessive workload of the fairer sex with household chores. Insufficient rest leads to chronic lack of sleep and overwork. Thus, psychological reasons are formed that cause irritability.
In addition, hormonal changes regularly occur in the female body. They are caused by the menstrual cycle, pregnancy and menopause. All this relates to the physiological reasons for the manifestation of violent emotions. Based on the presence of such a wide range of reasons, it becomes clear why many women have increased and sometimes permanent psychological imbalance.
How to deal with irritability?
In everyday understanding, irritability is an excessive emotional reaction to fairly ordinary, everyday phenomena.
Such a phenomenon (irritant) can be anything - the creaking of a constantly opening door, a colleague shaking his leg, a bright smell, flashes of light from a flashing lamp, etc. Some things can be annoying because of your
- for example, because you just had a quarrel with your significant other. Others, including words, gestures, etc., can
and annoying in themselves. Let's say, figures of speech that your least favorite colleague often uses.
However, these are external manifestations of irritability. Why does she appear? In general, we can say that we get irritated when what happens does not coincide with our idea of reality and how things should happen. This definition can concern small things (the stomping of neighbors upstairs, a loud person talking in transport, a dripping faucet) or global life situations.
One way or another, it is possible and necessary to fight irritability. Below we will figure out how to do this.
Irritability is not a disease in itself and does not need to be treated. But it can be a symptom of some somatic diseases and indicate psychological problems. If you are really concerned about this condition and cannot cope with it on your own, consult a specialist.
We described the main causes of irritability above. Think about in what situations and/or when communicating with what people irritation is especially pronounced. When looking for reasons, it is important to be honest with yourself and attentive to yourself - otherwise nothing will work out.
If the anger is too strong, do not rush to sort it out. It is better to wait until it subsides and then study the problem. To calm down, you can use the figurative-associative method: imagine that you are putting your anger in a book, closing it and putting it on the library shelf.
When you are calmer, you will pick up the book and think about what is happening.
If your feelings are overwhelming, let them out and relieve the tension with a run, a minute of exercise, or a short walk outside. For some, the opposite advice will be more effective - be alone with yourself. Sometimes aggression is a natural reaction to stress, and your brain is trying to tell you that you should ignore all sources of irritation and just be alone.
We experience irritation due to everyday little things on average several times a week. The next time this happens, focus on thinking about how much good there is in your life - you and your family are healthy, you have a roof over your head, etc.
Have your shiny new shoes already been stepped on by several people on the subway this morning? But you go to work in a high-speed train, and in general you have a paid job. Or maybe the freshly cooked pasta from which you drained the water fell out of the pan into the sink with dirty dishes? It's unpleasant, but you have free access to electricity and food to cook a new batch.
The same approach - looking from the other side - applies to psychological attitudes. Think about the current situation in a different way. Debilitating thoughts like “Why is it that all the bad things happen to me?” can lead to despair. It is better to tell yourself “I remain calm”, “I have the situation under control”.
As we said, irritation often arises from the fact that what is happening does not meet your expectations. However, in many cases we ourselves are to blame for this - we keep negative feelings to ourselves instead of expressing dissatisfaction out loud. Remember: people cannot read minds. If you don't like something, tell about it to the person who caused you negative emotions.
What happens when you let aggression run its course? You spend energy on anger, putting stress on your body, and then try to get rid of the irritation by throwing it out on whoever comes along first. As a result, the situation may repeat itself, and you risk ruining relationships with others who actually have nothing to do with your problem. At the same time, the problem itself will not receive a solution.
What is the right thing to do? It is necessary to direct internal resources to understand yourself and realize what exactly you expect from a person. Remember that he himself will not guess about it. Firmly, calmly and politely voice what exactly you are not happy with. To do this, you must, firstly, find the root cause of irritation and bad mood. Secondly, ideally, talk to the person as early as possible - to do this before you have a big blow.
Male irritability
Relatively recently, a new diagnosis appeared in medicine. It's called MIS, which stands for "male irritability syndrome." A similar condition begins to develop during menopause, which occurs in representatives of the stronger half of humanity.
This is the time when the body's production of the hormone testosterone begins to decrease. It is its deficiency that makes men irritable, aggressive and nervous. With the advent of this period, they begin to complain of depression, drowsiness and fatigue. Overload at work is added to such physiological reasons. Increases negative emotions and fear of impotence.
Children's irritability
Increased excitability, hysteria, screaming and crying - all this sometimes manifests itself in children from 1.5-2 years old. The causes of childhood irritability may be:
- Psychological. With his increased excitability, a child often seeks to attract attention to himself, show resentment at the actions of peers or adults, etc.
- Physiological. Such reasons for irritability include the desire to fall asleep, fatigue, thirst or hunger.
- Genetic. Sometimes childhood irritability is a symptom of perinatal encephalopathy (brain damage during pregnancy or childbirth), allergic reactions, infectious diseases (ARVI, influenza), as well as individual intolerance to certain foods or mental illnesses.
Parents should keep in mind that irritability due to physiological and psychological reasons, with proper upbringing, begins to soften by the age of five. If hot temper occurs at the genetic level, then the child will remain nervous for the rest of his life. A negative surge of emotions caused by diseases must be treated by a specific specialist - a psychiatrist, infectious diseases specialist, allergist or neurologist.
What causes irritation?
To understand how to cope with irritability, you need to find out what causes it. Even if your feelings seem confused and complex, it is important to get to the bottom of the truth, since sometimes just understanding the cause allows you to get rid of the oppressive feeling and/or shows you what to do and where to move next.
It is very possible that you yelled at your colleague not because of his request to take on an extraordinary project, but because you had an argument with a family member in the morning and are still angry. But sometimes the answer is not on the surface. For example, you may be annoyed by a colleague's pen-clicking habit. Is it the pen? Perhaps the real problem is that the colleague is clicking his pen when he actually has no work to do. And you are irritated by the fact that he has such periods quite often, but you are in constant time pressure.
You need to be especially careful if you have increased irritability towards a specific person or certain situations. In other words, it infuriates you if Ivan clicks his pen, but you calmly react to the same actions of Andrey.
Often the source of irritation is trifles, behind which quite complex problems are hidden. You may not be aware of this, but it is all the more important to understand the true reason. For example, you might be annoyed when a friend beats you at a board game. Usually a loss causes more resentment or annoyance,
but if it leads specifically to irritation, this is a signal from your emotional system. Think about what this might be connected with? For example, with the fact that you, in principle, do not accept losses, or deep down in your soul do you envy your friend in some way?
The source of irritation may be restrictions, taboos and other prohibitions that you adhere to one way or another. For example, you think that talking loudly on the street is indecent and always speak quietly. Accordingly, you may be annoyed by those who act differently. We are often irritated by those who put or can put us in an awkward position.
For example, you are a social phobe, but you are accosted by an overly talkative person in a store. You don’t know whether you need to answer him or not, and if so, what exactly, how long you need to keep the conversation going, whether he will be offended by your refusal to talk, etc. As a result, due to the risk of awkward situations, you become annoyed by all the people who like to chat with strangers in public places.
Overcoming Negative Emotions
How to get rid of irritability and anger by learning to control your emotions? How to overcome sudden attacks of aggression?
Of course, the first intuitive reaction to anger is any violent action. The person begins to scream and tries to throw or break something. However, such a solution can hardly be considered the best. So how to stop being irritated? To do this you need:
- It is good to study situations that cause anger. How to get rid of irritability? In order to manage your emotions, you need to understand which situations or problems cause feelings of rage and anger the most. This will allow you to avoid them and prevent outbursts of anger.
- Remove the words “always” and “never” from your vocabulary. How to stop being irritated? To do this, it is worth understanding that when a person is angry, he is capable of saying things that would never have occurred to him in a normal state. Thinking about the situation will help you cope with irritation. You need to look at it as objectively as possible, trying not to utter the words “never” and “always,” which you may later regret.
- Understand the causes of irritability. Most often, they lie in an existing internal conflict, accumulated problems, fatigue, or emotions “locked” inside. How to get rid of irritability? Experts recommend assessing your sleep, nutrition and daily routine. Or maybe it's all about overwork? If the answer is yes, then you should start changing your lifestyle. Sometimes the cause of irritability is not fatigue at all, but some intrusive detail, for example, a creaky or uncomfortable chair. By removing discomfort, you can get rid of negative emotions. But sometimes the reasons lie quite deep. They lie in dissatisfaction with work, life and oneself, as well as in various complexes, fears, anxieties and stress. How to get rid of constant irritability in this case? Psychologists recommend that if you have such problems, take a sheet of paper and honestly write down on it everything that you are not happy with in life. Along with this, the reasons for this condition and their consequences should be reflected.
- Engage in self-knowledge. Psychologists recommend studying your own character and temperament. Rigidity and stubbornness, intransigence and perfectionism, selfishness and conflict can also be causes of irritability.
- Set aside time every day for relaxation, while doing something useful and loved.
- Develop self-control. Psychologists recommend learning to feel the moment when tension approaches its critical point. For example, if you want to stomp and scream, if your heart rate increases and muscles tense, etc. In such situations, you need to make it a rule not to talk, not to make any decisions, but to engage in self-regulation in the form of auto-training, breathing techniques or relaxation.
- Change your thinking to a positive one. Psychologists recommend giving up certain phrases like “nothing good will happen” or “a terrible day is starting again.” How to get rid of anger and irritability? To do this, you will need to form and pronounce positive attitudes. We must try not to notice only failures, problems and difficulties, but to see alternatives and opportunities.
- Learn to express emotions in a socially acceptable way. A person should not remain silent about what worries him, try to avoid conflicts, or try to please everyone.
- Learn to communicate while controlling any conflict situation. This can be done if you indicate your feelings to your interlocutor in a calm tone: “I am annoyed by the commanding tone, please speak more softly.” After this, it will be possible to discuss the existing disagreements.
- Throw out the accumulated irritation by singing karaoke, in sports, in the field, shouting there to your heart's content, etc.
- Reduce portions of coffee, alcohol and sugar. But this can only be done if refusing them in itself does not cause irritation.
- Find yourself and make friends with yourself. Irritability is a protective reaction of the body. In a violent expression of emotions, he tries to protect his health. For this he should say thank you and begin to act consciously.
- Watch yourself. Psychologists recommend keeping an “irritability diary.” It is necessary to record the manifestation of negative emotions, their intensification and weakening. If possible, you need to remove all existing irritants from your life. These are subjects and objects, contact with which leads to a violent negative reaction. This stage is considered the most difficult. After all, it may turn out that you will need to change jobs, break off relationships, or search for the meaning of life. However, this will have to be done. After all, the path to harmony and happiness is not at all easy. If it is impossible to remove the irritant, it is recommended to learn self-control by changing your attitude towards the situation.
How to get rid of people who poison your life
When you try to become better, change your life, achieve something new, there will definitely be ill-wishers. But the worst thing is that they can be found among the closest people - relatives, friends, colleagues. How to understand that someone is manipulating you and pulling you back? And is it necessary to erase such a person from your life?
You may have heard the famous science joke about a frog: if you throw it into boiling water, the frog will realize the danger and jump out of the pot. If you heat the water gradually, the frog will not jump out and will cook. The message is clear: in everyone's life there will always be people who interfere, portend troubles and harm when you are trying to become a better person, but they do it so carefully that you may not notice the danger.
Such people - let's call them people who poison your life - can slow down your progress for a variety of reasons. They may think that you won't stay in their life if you succeed. Perhaps they feel that their shortcomings will be more visible against your background. Or maybe they just don't accept the possibility of change.
But the root causes matter far less than the immediate impact they have on you. Their anger, resentment, manipulation or cruelty undermines your strength. At any moment, you can find yourself among toxic friends, family, and colleagues who, consciously or unconsciously, hinder your happiness and personal growth. To feel good, achieve success and happiness, it is important to identify similar people in your environment and learn to manage the emotions they evoke in you.
Therefore, let's discuss how to recognize people who are poisoning your life, and how to navigate the complex process of getting rid of such people. Your future depends on it.
How to know if someone is making your life miserable
There are people who constantly pull you back - annoying, quarrelsome, constantly demanding something, or simply repulsive. But such people cannot be called poisoners in the strict sense of the word. They are just unpleasant individuals. These are the people you want to keep a little distance from, but there is no immediate need to cut them out of your life.
There is a wide variety of people who poison life. On the one hand, there's your old school friend who won't stop talking about how little time you spend together now. On the other hand, there is an ex-girlfriend who can still manipulate you, leading you to fits of anger. Your friend may just be annoying, but your ex is most likely making your life miserable.
Of course, you will have to decide when to just keep your distance and when to cut the person out of your life. Your sister's patience is probably much greater than that of a colleague, but sisters and colleagues are different.
Now let's talk about the real ill-wishers - those who infect, control your life. Let's list a few classic signs of people who poison life.
- They are trying to control you. It may sound strange, but people who cannot control their own lives often seek to control yours. Their toxic influence manifests itself in attempts to control others, both openly and secretly, through sophisticated manipulation.
- They don't respect your personal boundaries. If you constantly tell someone not to do a certain thing to you, and they continue to do so, they are probably making your life miserable. Respect for other people's boundaries is natural for a well-mannered adult. And the people who make your life miserable profit by violating boundaries.
- They take but give nothing. The ability to take and give is the key to true friendship. Sometimes you need a helping hand, sometimes your friend needs a helping hand, but you give and take in equal measure. But not with people who poison your life - they will take everything they can from you, and for as long as you last.
- They are always right. They will always find a way to be right, even when they are not. They extremely rarely admit that they messed up, made a mistake, or expressed themselves incorrectly.
- They are not sincere. This is not about exaggeration, saving face, or other types of white lies. We are talking about clear and repeated dishonest behavior.
- They love the role of victim. People who make your life miserable take pleasure in playing the role of a victim against whom the whole world is opposed. They are looking for a reason to be offended, insulted, ignored, although in fact they do not feel anything like that. They like to make excuses, give seemingly reasonable explanations, or completely deny their guilt in what happened.
- They don't take responsibility. Part of victim behavior stems from a desire to avoid responsibility. “Things are just the way they are”, “We are not like this, life is like this” - phrases illustrating the attitude of the poisoners to life.
Doesn't remind you of anyone? People who make your life miserable can go unnoticed for years. Until you stop to reflect on your experience with them.
Now let's talk about how to get rid of such people.
Why is it so important to get rid of people who make your life miserable?
It is very rare when ill-wishers completely interfere with all your attempts to change for the better, but it does happen. Basically they slow down your progress.
The main thing is, do you want a person in your life who is actively preventing you from making your life better?
The answer is, of course, no. This may be hard for you to accept, but not until you realize the impact his company is having on you.
Under the influence of a person who is poisoning your life, you may reconsider an important decision. You may feel sad, uncomfortable, and downright ashamed of your progress. You may even adopt some of the poisoner's bad qualities, such as becoming jealous of someone else's happiness. Because all toxic people have one thing in common: they want you to become like them.
Most often, we simply do not realize that someone’s behavior is poisoning our lives. If you have a boss like this, then you understand how it works: his behavior makes you irritable and angry, you lash out at your subordinates, then the employees begin to conflict more and more with each other, and then they transfer this irritation to their family and friends. And before you knew it, the poison had already spread.
How to get rid of people who truly poison your life
- Accept that it may be a long goodbye. Cleaning up toxic elements is not always easy. If a person did not respect your personal boundaries before, he will not respect them now. He may come back even after you tell him to go away. You may have to say this several times before he finally leaves for good.
- Don't feel like you have to explain anything. Any explanation you give is more likely to yourself. Say how you feel, but in a way that makes it clear that it's not up for discussion. You can do it even simpler: gently and calmly tell the person that you no longer want to see him in your life. How much or how little explanation is needed is up to you. Different relationships require different approaches.
- Speak in a public place. It’s not surprising that people who make your life miserable can be confrontational or even cruel. Having a public conversation can greatly reduce the possibility of conflict. And if something goes wrong, you can get up and leave.
- Block such people on social networks. Technology makes distancing more difficult, so don't leave an open window through which ill-wishers can terrorize or cajole you. You have defined your boundaries. Stick to them. This includes preventive measures, such as limiting contacts on social networks.
- Don't argue, just establish new boundaries. It may be tempting to get into arguments and conflicts with people who are making your life miserable, but that's exactly what they want. If they try to come back, avoid the discussion. Set your boundaries firmly and then end the conversation. You are not trying to convince the person to leave you alone. This is not a negotiation. So, as they say, don't feed the troll.
- Consider maintaining distance rather than breaking up completely. Remember, we talked about a person who can hardly be called a poison to life, but nevertheless he is unpleasant to you? You don’t need to completely cut people like this out of your life. You just need to keep your distance, dividing your time between communicating with them and your personal affairs.
Doing all of the above is not always necessary. It all depends on the specific situation. Sometimes it is enough to simply make a decision and increase the distance, especially if we are talking about friends and colleagues, this does not require a serious conversation. Remember that you don't have to explain anything to anyone. You can simply slowly and quietly disappear from a person's life so that you stop feeling its toxic effects. Relationships with such people are like a fire: stop throwing food at it, and it will go out by itself.
But there is one scenario when you have to act differently. We are talking about relationships with blood relatives.
What to do if the person who is making your life miserable is a member of your family
There are no simple recipes or standard answers that will suit everyone.
Breaking off a relationship with a relative who is poisoning your life can be the most important break in your life. Family directly influences your thoughts, behavior, and choices. But relatives are not your owners simply by virtue of blood ties. Kinship is not a license to ruin your life. Remember this.
That's why increasing the distance between the person who is poisoning your life and you is the best solution, and it doesn't matter whether it's physical or emotional distance.
But in the case of relatives, you will have to make some concessions. You can distance yourself emotionally, but you must recognize that you will still have to interact with this person (for example, meeting for holiday dinners or caring for parents together). To maintain distance, you will have to learn to separate practical activities from the emotional component - you will agree to be involved in this person's life when it is really necessary, but do not allow him to negatively influence you.
It is especially important to make informed decisions regarding family members. So ask yourself: What kind of return are you getting from your family members? How are joint holidays held? Can you actually completely cut off all ties with a relative who is poisoning your life? You may answer these questions and decide that you need to end the relationship permanently. Or you can adjust your behavior according to the situation. The main thing is to take time to think about what is happening and the possible consequences of a wrong decision.
Cutting a family member out of your life is not easy. But it may be the most liberating decision you ever make.
What is the most important thing about getting rid of people who are poisoning your life? This is a message to yourself. You tell yourself, “I have value.” You put your happiness above other people's problems. And if one day you realize how some people can destroy your sense of self-worth, it will become more difficult for them to penetrate your life.
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Treatment
How to get rid of anxiety and irritability if self-correction of the situation is impossible? In this case, it is recommended to consult a psychotherapist. Your doctor will advise you on how to get rid of irritability and nervousness. Typically, psychotherapists use cognitive behavioral therapy. It allows a person to understand the reasons for his behavior and teaches him to exercise control over these reactions, as well as understand himself.
How to get rid of depression and irritability in the most severe cases? For this, your doctor may prescribe sedatives or antidepressants.
Emergency help
How to get rid of hot temper and irritability if you need to do this urgently?
There are several quite effective methods for this:
- Using counting to ten, switching attention to the most pleasant memories, distraction, change of activity. There is another rather interesting technique. She suggests relieving stress by scribbling on paper with a pen, then tearing it up and waving your hands.
- Carrying out auto-training. How to get rid of anxiety, depression and irritability. To do this you need to pronounce certain phrases. For example: “I recognize that irritation is a bad emotion. I run it. I accept and understand the world around me as it is. I live in harmony with him and without any irritation.” It is recommended to carry out such auto-training every day.
- Doing breathing exercises. There are a lot of similar techniques. One of the breathing relaxation techniques is to take a lying position, inhale through your nose, while rounding your stomach, and inhale through your mouth while simultaneously drawing in your stomach. You need to breathe deeply and slowly. The exercise must be repeated no more than 10 times.
How to get rid of anxiety, depression and irritability? Correcting such conditions, like any other psychological problems, will require an individual approach. First of all, you need to find the cause of dissatisfaction and fatigue, and then begin to fight it. It is also recommended to check the body for hormonal imbalances. And, of course, it is necessary to master self-regulation techniques and develop willpower.
Literature
For anyone who is trying to answer the question “how to get rid of irritability?”, books on this topic will provide the most effective help. Currently, there is an extensive list of literature that allows a person to eliminate his own nervousness and temper. A. Kurpatov’s book “How to Get Rid of Irritability” is very popular in our country. It is worth familiarizing yourself with it for those people who want to understand the reasons for the unpleasant situations that arise in them and understand how to avoid them. The book will answer the following questions: why do people suffer from fears and anxieties? Why do we suffer from depression and irritability? A practicing psychotherapist will popularly explain how people need to take care of themselves and the quality of their own lives.
