Everyone gets irritable at times. However, if you are feeling irritable and intolerant of others regularly—for example, if you find yourself wondering, “Why am I feeling irritable all the time?”—it may lead to more problems in your life.

Whether you say things you don’t mean and damage your relationships, or you struggle to be productive at work because you’re upset by coworkers, it’s critical to address your irritability for the sake of your emotional wellbeing. These approaches can help you recenter yourself.

1. Acknowledge Your Irritability

When someone wonders why you’re so upset, it’s easy to snap back, “I’m not angry!” You may even blame everyone else for being too sensitive, noisy, or obnoxious. However, dismissing your irritation may worsen your symptoms, raising worry and adding to emotional stiffness or detachment.

When you sense yourself feeling irritable and intolerant of others around you, admit it. You don’t have to admit to everyone that you’re irritable. You may just acknowledge it to yourself.

Naming your sensations can significantly reduce their intensity. You may even rank your irritation on a scale from 1 to 10. One study discovered that when people rated their anger on a scale, their physiological symptoms decreased and they felt calmer.

Take a moment to name your feelings when you’re feeling annoyed. You will find that you begin to feel slightly better immediately.

2. Determine the Source

Sometimes the cause of irritation is evident. Screaming kids who refuse to follow your demands, for example, might irritate you after a long day.

In other instances, you may just feel like you “woke up on the wrong side of the bed.” You may be furious or dissatisfied without truly understanding why. A little self-reflection may help you realize that you’re stressed or that you haven’t spent enough time caring for yourself recently.

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You can also evaluate whether you need to eat some food. Being “hungry” is a genuine condition. A reduction in blood sugar might induce an increase in irritability.

If you can identify the cause, you may be able to resolve the issue. However, keep in mind that irritability is not always the result of external factors. Sometimes it’s simply a typical human experience.

3. Check If It is Hormonal

Consult your doctor to determine whether you have PMS, seasonal affective disorder, premenstrual dysphoric disorder, thyroid problem, or menopause/perimenopause.  

There are different methods for balancing your hormones.  Hormones can and will make you grumpy, so don’t deny it.  A yearly physical is an excellent tool to track your body’s function and health.

4. Stop Yourself and Breathe

Irritability can be fueled by thoughts like “I can’t stand to be here one more minute”. Your body usually responds by producing the stress hormone cortisol. Then your heart may beat quickly. Your palms can get sweaty. Your blood pressure may increase. Your irritability quickly worsens.

Taking a few deep, slow breaths might help to regulate your physiological response. When your body becomes more at ease your brain follows suit.

When you’re feeling irritable and intolerant of others, try breathing gently through your nose to the count of three. Hold your breath for a second before gently exhaling three times through your lips. Try this three times and see if you feel any better.

5. Take a Break

When you’re working on a challenging project or in a setting that’s escalating your stress, taking a break might be the best thing you can do. Take a minute to go away and regroup.

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Consider your aggravation an indication that you’re running short on batteries (much like your digital devices). Taking a little break may be all you need to recharge your batteries so you can return to the situation refreshed.

Whether a break for you is a brief walk around the building or a few minutes of listening to music in your bedroom with the door closed, find anything that will help you relax.

6. Exercise When Feeling Irritable and Intolerant of Others

According to research, exercising can improve your mental health. Physical activity is useful in the treatment of anxiety, mood disorders, eating disorders, and substance abuse. So, if your irritation is caused by a mental health condition, exercise might assist.

However, excessive exercise might exacerbate irritation. This might be especially true if you are dieting or overtraining. So, make sure you receive enough physical exercise without overdoing it. If your workout routine appears to be harming your mood, consult your doctor.

7. Take A Break From Your Phone

Your phone might be a numbing mechanism and a diversion from reality, but it can also harm your mental health.  Not to mention that it is a massive comparison trap that can elicit a wide range of unpleasant emotions.  If you need to connect, you can’t spend meaningful time with a loved one without holding a phone up your nose.  

You can’t completely unwind while scrolling through the news, social media, or text messages.  Consider keeping your phone in another room, setting app limitations, or devising a creative strategy to spend less screen time.

8. Rephrase Your Negative Thoughts

When you’re dealing with an inconvenience, such as traffic congestion, you may begin to imagine ideas that increase your aggravation. Thinking something like “I hate wasting my life in traffic!” might make you feel even worse.

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If you find yourself focusing on the injustice of a situation or how much you despise something, rephrase it. Stick to the facts, not your opinions and feelings about those things.

9. Chew Gum

Chewing gum is a quick method to relieve tension and may help reduce irritation. This research discovered that chewing gum made participants feel less worried and agitated. It also increased their concentration and attentiveness.

So, the next time you are feeling irritable and intolerant of others, look for some gum. You could notice that it makes you feel a little more relaxed and cheerful.

10. See a Professional

Irritability might indicate a mental health disorder, such as depression or anxiety. So, if your irritation lasts a few weeks or you are worried, consult your doctor or a mental health specialist.

Treating an underlying mental health condition can help alleviate your irritability and allow you to feel better.