How To Stop Being So Irritable All The Time


Are you tired of feeling constantly irritable and on edge? Do you find yourself snapping at loved ones for no apparent reason or feeling easily frustrated by everyday tasks? If so, know that you’re not alone. Many people struggle with irritability, but the good news is that it’s a problem that can be tackled.

I’ve worked with many clients who have struggled with irritability and have seen firsthand how it can negatively impact their relationships, work, and overall quality of life.

In this article, we’ll explore some strategies for managing and reducing irritability so that you can start feeling more calm and in control. From mindfulness techniques to lifestyle changes, there are plenty of things you can do to stop being so irritable all the time.

Understanding The Causes Of Irritability

irritableI often hear people express their frustrations with feeling irritable all the time. If you find yourself in this situation, it’s important to understand that irritability can be caused by a variety of factors. Identifying triggers is the first step towards finding ways to manage your irritability.

One common trigger is stress. When we are under constant pressure or feel overwhelmed, our emotions can easily get out of control.

Other triggers may include lack of sleep, poor nutrition, or hormonal imbalances. It’s important to take note of what situations or circumstances tend to make you more irritable.

Once you’ve identified your triggers, it’s time to develop coping strategies. This could involve practicing relaxation techniques such as deep breathing exercises or meditation. You may also want to explore counseling or therapy options to help you learn additional coping skills and strategies.

Remember that there are always ways to manage your irritability and improve your overall well-being.

Practicing Mindfulness And Meditation

Now that we have a better understanding of the causes of irritability, let’s focus on ways to practice mindfulness and meditation to help alleviate those feelings.

Mindfulness is the act of being present in the moment and paying attention to your thoughts, feelings, and surroundings without judgment. It can help you become more aware of what triggers your irritability and how to cope with it.

There are many benefits to practicing mindfulness, including reducing stress and anxiety, improving sleep quality, and increasing overall well-being.

One way to incorporate mindfulness into your daily routine is through guided meditations. You can find various guided meditation apps or videos online that range from a few minutes to an hour long.

Another type of meditation that may be helpful in reducing irritability is mantra meditation. This involves repeating a word or phrase to help focus your mind and bring about a sense of calmness.

Other types of meditation include mindful breathing, visualization, and body scan meditations. Experiment with different types of meditation to find what works best for you.

Remember that practicing mindfulness and meditation takes time and patience. Don’t get discouraged if it doesn’t seem to work right away. Consistency is key, so try incorporating these practices into your daily routine for at least a few minutes each day. With time and dedication, you may notice a significant decrease in your irritability levels.

Getting Enough Sleep And Rest

It’s no secret that getting enough sleep and rest is crucial for maintaining good mental and physical health. In fact, poor sleep hygiene is often a major contributor to feelings of irritability and frustration. If you’re struggling with irritability, it may be worth taking a closer look at your sleeping habits.

One important aspect of good sleep hygiene is sticking to a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends.

It can also be helpful to create a relaxing bedtime routine that helps signal to your body that it’s time for sleep. This might include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or progressive muscle relaxation.

Another key factor in improving your sleep hygiene is creating a comfortable sleeping environment. This might involve investing in a supportive mattress and pillows, using blackout curtains or earplugs if necessary, or adjusting the temperature in your bedroom to suit your preferences.

By making sure that you’re comfortable and free from distractions when you go to bed, you can set yourself up for better quality sleep and decreased feelings of irritability during the day.

Remember, improving your sleep hygiene takes time and effort – but the benefits are well worth it. By prioritizing restful sleep as part of your overall self-care routine, you may find that your irritability begins to decrease naturally over time.

And if you’re still struggling with managing difficult emotions despite making changes to your sleeping habits, don’t hesitate to reach out for additional support from a mental health professional who can help guide you towards greater emotional wellbeing.

Exercising Regularly

Have you ever experienced the rush of joy and satisfaction after finishing a workout? It’s like reaching the summit of a mountain, where the view is breathtaking and the air is crisp.

Regular exercise can have numerous benefits for your overall well-being, including reducing stress levels and improving mood. Cardiovascular exercise, such as running or swimming, can increase your heart rate and release endorphins, which are natural mood boosters.

Additionally, incorporating strength training into your routine can help increase confidence and reduce feelings of frustration by improving physical abilities. It’s important to note that exercise isn’t a cure-all for irritability and other mental health concerns.

However, it can be an effective tool in managing symptoms and promoting overall wellness. By prioritizing regular exercise and finding activities that bring you joy, you may find that your irritability lessens over time.

Remember that everyone’s journey towards better mental health looks different. If you’re struggling with chronic irritability or other mental health concerns, seeking support from a mental health professional may also be helpful in developing personalized strategies for managing symptoms.

Eating A Balanced And Nutritious Diet

When it comes to managing irritability, one aspect that many people overlook is their diet. Eating a balanced and nutritious diet can make a significant difference in your mood and overall well-being.

One important step you can take is meal planning, which ensures that you are getting the nutrients you need throughout the day. Nutrient deficiencies can contribute to irritability, so it’s essential to focus on consuming a variety of foods that provide vitamins and minerals. Incorporate plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals.

Additionally, be mindful of your sugar consumption as it may lead to energy crashes and mood swings. If you’re struggling with meal planning or unsure of what nutrients you may be lacking in your current diet, consider consulting with a registered dietitian.

They can help create personalized meal plans tailored to your needs while ensuring that you are receiving all the necessary nutrients to support your mental health. Remember that small changes in your diet can have significant impacts on how you feel both physically and emotionally.

Seeking Professional Help If Needed

Like a car that needs maintenance, sometimes our emotional well-being requires professional help. Recognizing when to seek such help is vital for anyone who wants to experience an improved quality of life. If you find yourself feeling irritable all the time, know that there are different types of professional help available to you.

1. Therapy: This is a common type of professional help that involves talking to a licensed therapist or counselor about your emotions and experiences. Therapists use various techniques to help you understand and manage your feelings effectively.

2. Medication: In some cases, medication may be necessary to treat underlying medical conditions that cause irritability, such as depression or anxiety disorders. A psychiatrist can prescribe these medications after evaluating your symptoms.

3. Support groups: These groups offer a space where individuals with similar struggles can come together and share their experiences. They provide emotional support and practical advice on how to cope with irritability.

4. Coaching: Coaches work with individuals who want to develop specific skills or achieve certain goals related to their personal or professional lives. Working with a coach can also help you identify triggers and develop strategies for managing irritability.

If you have tried self-help techniques but still struggle with irritability, it may be time to consider seeking professional help. A mental health counselor can assess your situation and recommend the appropriate type of treatment based on your needs and preferences.

Remember that seeking professional help is not a sign of weakness but rather an act of self-care that can lead to a happier, healthier life.

Maintaining Healthy Relationships And Boundaries

Setting limits and communicating effectively can greatly improve your relationships and reduce irritability.

When setting limits, it’s important to be clear about what you are comfortable with and what you are not. This involves being assertive while also respecting the other person’s feelings.

For example, if a friend is constantly asking for favors that are too much for you to handle, you might say something like, ‘I care about our friendship, but I need to set some boundaries around how much I can help with right now.’

Effective communication strategies can also help reduce irritability in relationships. One helpful strategy is active listening, which involves giving your full attention to the other person when they are speaking and reflecting back what you’ve heard to ensure you understand correctly.

Another strategy is using ‘I’ statements instead of ‘you’ statements when expressing your needs or feelings. For example, instead of saying ‘You always interrupt me,’ try saying ‘I feel frustrated when I’m interrupted.’

Remember that setting limits and communicating effectively takes practice and patience. It’s okay if it doesn’t come naturally at first – the more you do it, the easier it will become.

And don’t be afraid to seek support from a mental health professional if you find yourself struggling with these skills.

By incorporating these strategies into your daily life, you can maintain healthier relationships and reduce irritability over time. Remember that while change may not happen overnight, even small steps towards better communication and boundary-setting can make a big difference in improving your overall well-being.

Frequently Asked Questions

How Does Caffeine Affect Irritability Levels?

It’s important to note that everyone has a different caffeine tolerance level, and consuming too much can lead to jitters, anxiety, and overall irritability.

Additionally, caffeine can negatively impact sleep quality if consumed too close to bedtime.

So, it’s important to monitor your caffeine intake and make adjustments accordingly.

However, it’s also essential to address any underlying issues that may be contributing to your irritability.

Together, we can work towards finding healthy coping mechanisms and strategies to manage your emotions effectively.

Can Certain Medications Increase Irritability?

Medication effects can indeed increase irritability triggers in some individuals.

Certain medications, such as steroids and stimulants, have been known to cause irritability and mood changes.

It’s important to talk with your healthcare provider if you experience any changes in mood or behavior while taking medication.

They may be able to adjust the dosage or switch you to a different medication that doesn’t have these side effects.

Remember, it’s always best to address any concerns about medication effects with your healthcare provider rather than trying to manage them on your own.

Is It Normal To Feel Irritable During Pms Or Menopause?

It is completely normal to experience irritability during hormonal changes such as PMS or menopause. These fluctuations in hormones can cause mood swings and heightened emotions, which can be difficult to manage.

I suggest practicing self-care techniques such as exercise, meditation, and deep breathing exercises to help regulate your emotions during these times. Additionally, it may be helpful to track your menstrual cycle or consult with a healthcare provider about potential hormone treatments for menopause symptoms.

Remember that you are not alone in experiencing these changes, and seeking support from loved ones or a therapist can also be beneficial for managing your mood.

Can Certain Environmental Factors, Such As Noise Or Clutter, Contribute To Irritability?

Think of your mind as a garden. Just like plants need proper lighting, temperature, and nutrients to thrive, your mind also requires certain environmental factors to feel calm and content.

The effects of lighting on our mood are well-documented – bright, fluorescent lights can cause headaches and irritability, while natural sunlight can boost our mood and energy levels.

Similarly, the impact of temperature cannot be ignored – being too hot or too cold can make us feel uncomfortable and agitated.

Colors play a significant role in how we feel – warm colors like red and orange can stimulate and excite us, while cool colors like blue and green can have a calming effect.

Finally, the importance of scents cannot be overlooked – lavender or chamomile scents can promote relaxation and reduce stress levels.

It’s important to consider these environmental factors when working with clients who experience irritability or other mood disturbances.

How Can Social Media Use Impact Irritability Levels?

It’s important to consider the impact of social media on one’s irritability levels.

The comparison culture that exists on these platforms can contribute to feelings of inadequacy and self-doubt, leading to increased irritability.

Additionally, the influence of online arguments can be overwhelming and lead to heightened stress levels.

It’s important for individuals to set boundaries with their social media use and take breaks when necessary to prioritize their mental health.


In conclusion, it’s totally normal to feel irritable from time to time, but if you find yourself constantly on edge, it might be time to make some changes.

One thing to consider is your caffeine intake – while a cup of coffee can give you a boost of energy, too much caffeine can actually increase irritability levels. Additionally, certain medications and environmental factors could also be contributing to your irritability.

If you’re feeling particularly irritable during certain times of the month or as you enter menopause, know that you’re not alone. These hormonal changes can definitely impact mood and energy levels.

And lastly, keep in mind the impact that social media use can have on your mental health. Taking breaks from scrolling through Instagram or Facebook could do wonders for reducing stress and irritability.

I encourage you to take care of yourself and be mindful of your triggers for irritability. With some self-awareness and healthy habits in place, you’ll hopefully find yourself feeling more calm and centered in no time!

Remember – Rome wasn’t built in a day, so don’t be too hard on yourself if progress feels slow at first. Keep chipping away at it and soon enough you’ll see results.