How to Control Irritability

Irritability is something that can affect anyone no matter how young or old they are. In addition, there are a number of causes for irritability. The cause can be something as simple as a lack of sleep or can be from something much more serious, such as an underlying medical condition. In order to understand how to control irritability you must first understand what is causing the problem. Some people tend to become more irritable the morning and others become more irritable as the day goes on. The degree of which someone becomes irritable will greatly depend on the reason or cause of the irritability. Irritability leads to higher levels of stress and for this reason it is very important to find ways of controlling it. This is especially true when you are dealing with a person who is suffering from some kind of medical condition. The following techniques may help a person who is suffering from irritability to control the problem.

Try to Identify the Cause

Some days you can find yourself becoming irritated for what seemed like no reason at all. Maybe you are irritated with someone you work with, go to school with or even someone in your family but you have no real reason why you feel this way. This can make controlling your irritability very hard. You must first figure out what it is that is bothering you so much. Many times this will require you to quietly remove yourself from the situation and take a few minutes to reflect on why you are feeling so irritable. Keep in mind that many times irritability can quickly turn to anger and once you have crossed that line, it is easy to say and do things you will later regret. If you are able to identify the exact situation that is causing you the most stress, you may be able to find a solution or at least choose to avoid that situation. For example, if you are having one of those days that you seem to be overwrought with chaos and someone is insisting on chattering in your ear while you are trying to think, this could be a very good reason for you to become irritated. Unfortunately, this could snowball and cause your irritability to be directed at just about anyone who comes into your path.

Practice Communication Skills

Sometimes people become more irritated because they lack the skills to communicate effectively with other people. This means that they do not know how to tell someone that something they are doing or saying is bothering them. This can lead to severe frustration as it is very difficult to keep quiet when someone is doing something that is irritating you. It is much more effective to find passive ways of asserting yourself, without offending or hurting anyone’s feelings. This can be very challenging and will take a lot of patience. When you speak to someone, try not to focus so much on what they’re doing but instead on how it is making you feel. For instance, rather than telling someone that their voice is annoying and you wish they would shut up, you may decide to say something like “I have many things on my mind today and so I will not have time to speak with you, perhaps we can talk another time.” This should effectively get the point across without you having to be blatantly rude or insensitive. Proper communication is very important, especially if you know that you have a tendency to become irritated easily. There are many books that have been written on improving your communication skills and these books can easily be found in the self-help section of your local bookstore.

Take Some Alone Time

Even though human beings do tend to crave companionship and do not like to be alone all of the time, there is always the need for some time to be alone with your thoughts. It is very easy to become irritated when you’re constantly surrounded by a lot of people, complete with all of their attitudes and idiosyncrasies. If you live in a large household, then you probably already know just how irritating it can be to feel as though you were always surrounded by people, no matter where you go. Everyone, whether married, single, divorced, parents or not parents must take some time to themselves. Take a nice long walk or sit and read quietly to yourself. You can also draw a relaxing bubble bath, light some scented candles and unwind. If you have a very busy schedule it may be a bit of a challenge to find the time to spend with yourself. However, with a little bit of careful planning is totally possible.

Morning and Evening Meditations

There are many guided meditations that are designed specifically for people who have a tendency to become irritated or stressed out throughout the day. These meditations can be done in just a few minutes and then done properly will help to keep you calm through a series of applications. There are also guided meditations that are me to help people unwind after a long day and realize a better night’s sleep. If you are already in irritable person by nature, then becoming overtired is never a good thing for you. Using a guided meditation just before bed can help put you in the right frame of mind in order to obtain a better quality of sleep. There are also many exercises that can be taught through meditation to help you deal with stressful situations that may otherwise have baffled you.

Irritability is not only no fun for you, but it makes being around you difficult for other people. If you have a problem with becoming irritated too easily, you may be making someone else miserable or uneasy as well.


  1. Anonymous Reply
    October 23, 2012 at 12:16 pm

    Enlightening and helpful.

  2. Garfield Davis Reply
    November 23, 2012 at 9:33 pm

    This is a good article; thanks. I wish it had pointers to resources with details on the communication books and the meditation techniques.

  3. Anonymous Reply
    September 20, 2015 at 2:11 pm

    I'm giving smoke up (it's just 4 days). Your article reminds to meditate that I never tried before. Appreciation and tnx!

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