If you get irritated easily, your relationships with family, friends, and coworkers can strain. In addition, often feeling upset can make you emotionally exhausted. Regardless of whether your irritation is triggered by a specific situation or caused by a physical problem, there are steps you can take to feel better. When you don't get irritated easily, you can see a positive change in your attitude and outlook.
Method 1 of 4: Following Healthy Habits or Patterns
Step 1. Try to exercise more often
Exercise is not only good for physical health, it can also improve or improve mood. By exercising frequently, you will feel less stressed, so you are less likely to get irritated. If you feel tired after a long day's work, it's a good idea to visit the fitness center for some exercise.
- Make exercise a routine. Doctors recommend getting at least 30 minutes of moderate exercise every six days of the week. Try to make an exercise schedule, just like when you schedule appointments or other appointments. By making exercise a priority, you are likely to spend more time each day doing physical activity.
- Choose an activity that you enjoy. Do you enjoy swimming? Look for a fitness center or gym that has an indoor pool. If you choose a sport that makes you feel good, your mood will improve.
- Explore the outdoors. Being outdoors can help improve your mood and relieve anxiety. Try walking long distances in the great outdoors and exploring new areas or trails in the urban jungle.
Step 2. Eat healthy foods
The food you eat can have a big impact on your mood. If you eat too many sugary or machine-processed foods, you are more likely to experience symptoms of mood swings, including irritability. Therefore, try to eat whole foods, especially fruits and vegetables in large quantities. If your body feels fresher, your mood will be better.
- Try to eat at least five servings of vegetables and two servings of fruit every day. Green leafy vegetables like kale contain many nutrients that can keep your body healthy.
- The fruits of the berry species contain many antioxidants that have been shown to improve brain function. If your brain can work better, chances are you'll be in a better mood. Try making a smoothie containing fruits like raspberries or blueberries every morning.
- Avoid excessive consumption of caffeinated products. Excessive caffeine consumption can make you feel jittery and cause changes in your energy levels, which can make you feel tired and irritated.
Step 3. Get enough rest
There is a correlation between sleep or rest and mood. You probably already know that lack of sleep can lead to feelings of stress and emotional overload. To avoid these mood swings, try to get at least 7 to 8 hours of sleep every night.
- Follow a predetermined sleep schedule. Try to go to bed and wake up at regular hours each day. In this way, your body will adjust to your biological clock so that you have better quality sleep. It can also help set a good mood.
- Turn off electronics before you go to sleep. Try not to watch television or check email at bedtime. Light from electronic screens can interfere with the brain's ability to rest.
Step 4. Avoid excessive alcohol consumption
While drinking a glass of wine after work can make you feel calmer, drinking too much alcohol can have detrimental effects. Research shows that because alcohol can decrease your ability to contain your emotions, alcohol consumption can encourage you to say things that make you sound like you're angry or upset. For example, if you've had a few alcoholic drinks, you're likely to get really upset when your partner forgets to clean dirty cutlery-and you're not afraid to show that. Women need to limit their consumption of alcoholic beverages to one serving per day, while for men, limit their consumption of alcoholic beverages to two servings per day.
- Be aware of the effects of alcohol on mood. If you know that drinking alcohol often makes you feel angry or emotional, try not to drink it.
- Alcoholic beverages can also interfere with sleep. Avoid consuming alcoholic beverages, 2 to 3 hours before bedtime.
Method 2 of 4: Changing Your Mindset
Step 1. Take time for yourself
Feeling upset may be your mind's way of telling you that you need to rest. When a change in mood occurs, take steps to step away from the situation that prompted the change and take some time for yourself. You can do simple things, like take a short walk around the house to cool off.
- Get in the habit of taking time for yourself every day. You may be able to spend half a day reading a book every day. Or, you can wake up early to enjoy a cup of coffee in a completely serene setting.
- When you start to feel irritated, immediately stop what you are doing or walk away from the situation. Spend some time listening to music or doing yoga stretches that can make you feel calmer.
Step 2. Practice being patient
If you are impatient, you are likely to feel irritated, overwhelmed, and depressed. Try to practice patience in daily life. It's not easy, but it can have positive benefits for your overall mood.
- Try to do everything calmly. Research shows that by moving more quietly (or more slowly), you will feel less rushed and, therefore, can be more patient. Try to eat slowly, breathe slowly, and take time to appreciate and enjoy what is around you.
- Be flexible. It's important to know that things don't always go the way you want. Be prepared if at any time things don't go according to plan or go on for longer than expected. For example, maybe you set aside 30 minutes to dress the kids and take them to school. Therefore, try to set a more flexible time on your daily schedule. This way, if an activity or something goes on longer than expected, you won't feel as though your day is falling apart.
Step 3. Try meditating
Meditation can provide good benefits for emotional states. Reports show that meditation can reduce feelings of irritation, improve the ability to deal with problems, and provide greater emotional balance. Try doing meditation as part of your daily routine. After that, you can see a significant change in your mental health.
- You can meditate by choosing a quiet and quiet place to sit. Close your eyes and focus on breathing deeply. You can let your mind wander or focus on imagining a particular image, such as the crashing of waves or the light of a glowing candle.
- There are many meditation guides available. Try downloading one of these guides to your phone. The duration also varies, from two minutes to two hours. Such guided sessions are suitable for people who are new to meditation.
Step 4. Just let it happen
You may feel very upset about something. For example, your child may always forget to make his or her bed before going to school. Instead of letting it upset you and ruin your day, tell yourself the reasons to forget and just let it happen.
In English, this is known as “dropping the story”. Instead of letting the image of a messy room distract you throughout the day, it's a good idea to practice talking to yourself. Whenever you think of a messy bed, remind yourself that your child, after all, is sweet, caring, and humorous. In the end, those things can become thoughts that your brain instinctively focuses on
Step 5. Allow the unexpected to happen
Anxiety is one of the main reasons people feel upset. Often times, the unexpected causes anxiety and leads to resentment. Imagine or think about what happens to your mood when there is a traffic accident that makes you 20 minutes late for work. That unexpected delay can have lasting effects throughout the day. You can prevent the unexpected from happening, but you can also take certain steps to better deal with the unexpected.
- Take a deep breath. Calming yourself down with slow, mindful breathing can help you stay calm and avoid getting irritated.
- Don't block the emergence of anxiety. Don't make yourself feel worse by scolding yourself for the anxiety you feel. Instead, identify your emotions, make plans to improve your situation, and move on with your life. If you know you're going to be late for work, accept that you may need to eat lunch at your desk (while still working) to make up for being late.
Step 6. Make sure you are surrounded by positive thinking people
You may feel irritated because you are surrounded by people who think negatively. Remember that moods can be contagious. If you want to be in a good mood, one of the best things to do is to be around people who make you feel happy and calm.
- You don't always get to choose who you want to be with. For example, if you have a coworker with a negative mindset, of course you can't just cut ties with him. However, you can make the decision not to let his negative behavior affect your mood. In addition, you can also limit the interaction with him as much as possible.
- Think positive things. Throughout the day, take time to focus on the good things. You can think of simple things, like the smell of coffee in the morning.
Step 7. Tidy up or manage your environment
If your house is a mess, chances are your mind is a mess too. Disorganization in daily life can lead to higher stress levels and increase feelings of irritation. Therefore, try to keep your living environment neater. This way, you will feel better.
- Take 10 minutes each afternoon to tidy up your house. When you get ready for bed, you will feel calm and the next morning, you will feel better and more prepared to face the day in peace.
- Try to keep your desk tidy. This way, you will feel calmer at work and less easily irritated or angry.
Method 3 of 4: Communicating with Others
Step 1. Set limits
From day to day, other people often annoy you. If you work to improve your communication skills, you'll be able to deal with annoying people better. By setting boundaries and applying them to others, you can limit the interactions that trigger resentment.
- Make sure your feelings are clear. For example, if your co-worker often asks when you will have children, and the question you consider to be an invasion of privacy, you might answer “My husband/wife and I are very happy with our married life.” After that, resume your work.
- Try to dare say no. We often feel irritated when we are overwhelmed and exhausted. This tends to happen when we are too busy. Try saying no when someone asks you to do something when you don't have the time yourself. Just say, “Actually, I'm busy so I can't replace you attending dinner with a client this Thursday. I have a lot of work to do.”
Step 2. Try new tactics
When you're feeling upset, there are steps you can take to prevent the irritation from being vented to other people. One of the most effective methods is to take a break or pause the activity you are doing. If you feel upset while you're in a meeting, ask to leave the meeting for a few minutes. Drink a glass of water, take a deep breath, and let the emotions you feel are processed. This can help prevent you from snapping at others.
- Use statements with the pronoun "I". Instead of feeling upset and angry when you come home and see the sink filled with dirty cutlery, express your frustration in a productive way. Try saying, "I'd be happier if you helped me clean up these cutlery," or "I feel overwhelmed when I come home from work and see how messy the house is." This way, you can explain your emotions without blaming the other person.
- Consider other people's perspectives. Before showing anger, try to think for a moment. Has the person in question had a very busy day? Is that what keeps him from finishing his homework? It may be a good idea to take these things into account before directly expressing your annoyance or anger.
Step 3. Ask some questions
Sometimes your view of one situation does not cover or involve other, larger aspects. We tend to think that the actions of others are focused on us. In fact, other people may have reasons that have nothing to do with you. Try asking some questions to find out more about the situation at hand.
When your partner forgets to take out the trash, it can irritate you. However, instead of thinking "Why doesn't he care about me?", try to observe the situation by saying "Why hasn't this trash been removed yet? Were you late for work this morning?”
Method 4 of 4: Understanding Feelings of Annoyance
Step 1. Identify the cause
If you find yourself feeling annoyed every day, you need to find out why. Anxiety can be a symptom of health problems such as anxiety and depression. In women, hormonal imbalance can cause feelings of irritability,
- Anger may also be a symptom of a more serious illness, such as cardiovascular disease or lung disease.
- Certain types of medication can also trigger feelings of irritation. It's a good idea to ask your doctor to find the cause of the health problem you are facing.
Step 2. Try the treatment
Consult with your doctor about the most appropriate way or method to deal with the irritation that often arises. If the irritation is a symptom of a physical illness, such as a chronic wound, it's a good idea to be more aggressive in dealing with the illness. Ask your doctor for advice regarding medication or lifestyle changes.
If your doctor thinks your annoyance is due to a mental health problem, such as anxiety or depression, ask him to refer you to a counselor. Talk therapy by helping you deal with these problems more effectively
Step 3. Make lifestyle changes
If the irritation you are experiencing is not due to a physical problem, it is possible that the irritation is situational. This means that the annoyance is triggered by something happening, such as stress at work, or a problem in a relationship. So, take some time to try to figure out and determine what aspects of it have been making you sad or unhappy. After that, take steps to create positive changes in these aspects.
- If you feel that work is one of the main causes of your bad mood, try making a career change. List the aspects you feel are most important in your job, such as pay, creative challenges, security, and a positive work environment. After that, take some time to brainstorm about the career field that suits you best.
- If you're having trouble with personal relationships, try sharing your thoughts or feelings with your partner. For example, if you continue to feel frustrated with your partner, invite him or her to talk about your feelings. By explaining like that, emotionally you will feel better and get a positive change.
- Try different relaxation methods until you find the one that works best for you.
- If you grumble a lot, try changing your focus. Play some fun music or do something relaxing to distract yourself.