Everyone experiences irritability at some point in their lives but for some people, it can become problematic and affect their relationships and personal well-being. In this case, there are many things you can do in order to reduce your levels of irritability and have more productive encounters with others.
Avoid triggers and Change Environments:
Removing the things in our life that cause us stress can greatly reduce our levels of irritability. Sometimes this is not possible, so reducing contact with our triggers can help. When your trigger involves another person, it is often best to walk away until you are feeling less irritable. Try and find a relaxed and tidy environment to spend your time in. Environments free of clutter can be calming to the mind, so if you cannot change environments perhaps take some time to tidy up.
Empathy and Communication:
If you are feeling irritable its best to let the people around you know you are not in the best mindset at the moment. This will allow them to understand your behaviours. It may also help to try have compassion for others. If someone irritates you, try to see the situation from their point of view. Try to figure out their intentions which likely would not have been malicious. This can help us calm down and see things from another perspective.
Stimulants like caffeine can amp us up even more because it releases adrenaline which leaves us in a hyper-aroused state. Find ways to relax instead. Light some candles, have a warm bath or listen to some calming music. If you want something to drink, go for non-caffeinated warm beverages.
Get exercise and sleep:
Exercise and good nights sleep helps us relieve tension and moderate our mood. Exercise reduces stress hormones and improves our mood by making our body release endorphins, dopamine, and seratonin. Studies show that even a day of sleep deprivation can lead to an inability to regulate emotions. Make sure to fit in your 7-9 hours of sleep so that you can feel your best!
Examine you Moods and Accept them:
Do not beat yourself up for being irritable. Instead, accept them and try to work through your emotions and identify the things that set you off and try notice them before things get heated. Everyone gets irritated sometimes and it does not mean you are a bad person. Acknowledge that bad moods will occur, but there are ways to calm ourselves back down and behave in more positive ways.