How to Overcome Irritability & Anger

There are a variety of reasons why people feel irritable, ranging from mental health problems such as depression and anxiety to feeling bored or stressed, or struggling to cope with change. It can be difficult to control irritability, and if left uncontrolled this can quickly escalate into anger, which becomes even more difficult to deal with. There are ways to effectively deal with feeling irritable and angry, allowing you to significantly improve your mood.

Instructions

• 1

  Listen to your body. Irritability and anger are extreme emotions that we find hard to ignore. Make sure you are not refusing to acknowledge the feelings that come before irritability and anger, or those circumstances that could be leading to emotional upset. These emotions could include being bored, stressed, hungry, tired or uncomfortable. Dealing with these issues will prevent them from escalating.

• 2

  Identify the things that are causing you to be irritable. This can be difficult, because often we appear to be irritated by something small which is actually masking a much bigger irritant. Consider what the stresses in your life are, and try to make a list of the things that make you angry. This will allow you to work on finding a solution to these irritants, or avoid situations where these emotional triggers are present.

• 3

  Have time for yourself. Give yourself as much time as you can to do something that you enjoy. This could be anything, from pampering yourself with a facial to painting or reading or walking. Having some happiness every day should prevent you from feeling so irritable.

• 4

  Do something physical. Exercise is an effective way to deal with extreme emotions, and can make you feel much better. Do at least twenty minutes of exercise per day. This can be anything from running to cycling, dancing or playing sports.

• 5

  Learn some relaxation techniques to use when you feel yourself becoming stressed and irritable. This could be anything from deep breathing to visualizing yourself in a place where you feel safe and happy and engaging your senses in this vision. Your doctor will be able to suggest relaxation methods for you if you cannot find any that work for you.