9 causes of irritability and how to deal with them

The most common cause is stress. More precisely, a defensive reaction to it, known as "fight or flight." The adrenal glands release into the blood horse doses of stress hormones - adrenaline and norepinephrine, the body mobilizes all physical resources to hit the offender or run away, and the nervous system at this time is struggling to keep the body within a civilized framework. She succeeds. But there is not so much strength left to restrain oneself also psychologically. This is where the irritability comes from.

However, sometimes there seems to be no obvious stress, but the desire to break out on others is still there. In this case, we can talk about some malfunction in the body.

Lifehacker has collected nine of the most common, though not always obvious reasons for irritability. Analyze your lifestyle, diet, well-being, even the season - perhaps your condition is justified by some of these factors.

1. You don't have enough sunshine

If irritability develops in late fall or winter, when daylight hours are getting shorter, we can talk about the so-called seasonal affective disorder (SAD). This is a type of depression, the development of which scientists associate Seasonal affective disorder (SAD) with a lack of sunlight.

Ultraviolet light affects the body's ability to produce hormones important for mood - serotonin and melatonin. In addition, sun deficiency knocks down the internal biological clock. A person constantly feels depressed, sleepy, and chronic irritability is only a consequence of these problems.

What to do

One of the best options is to take a vacation and swing somewhere sunnier. Preferably with a loved one in an embrace. If this is not possible, try to be in the fresh air as often as possible during daylight hours, and use bright light close to natural indoors. Well, do not plan feats of labor at work in the "dark" period of the year: they require effort, and your nervous system is already exhausted.

To clarify, the recommendations above apply only to mild cases of SAR. Seasonal affective disorder is still a full-fledged depression, and sometimes it can only be corrected by taking antidepressants and psychotherapy.

Therefore, if you suspect that a lack of sunlight is hiding behind your irritability and depression, consult a therapist or psychotherapist.

2. You don't get enough sleep

Sleep is critical to mental health in general and mood in particular. If you don't get enough sleep for whatever reason, be it night work, insomnia, or sleep apnea, daytime fatigue and irritability will be predictable.

What to do

If you find it difficult to fall asleep or if you suspect that you have problems with resting at night (for example, constantly feeling sleepy), consult with a therapist. There are many reasons for sleep deprivation, including those that require medication. And only a doctor can choose the necessary therapy.

However, you can try to normalize sleep and home methods. General rules:

Go to bed at the same time every day.
Make sure the bedroom is dark and well ventilated.
Stop using gadgets (including TV) at least half an hour before going to bed.
Don't eat too heavy.
Get yourself physically active throughout the day.

3. You eat too much sweets

Sugar is also an addictive drug How Sugar Affects Your Mood. It stimulates the areas of the brain that are responsible for pleasure. With regular consumption of sweets, the brain gets used to the stimulation, its sensitivity decreases - and as a result, we need more and more sugar to get the same dose of joy.

To process large amounts of sweets, the body begins to release a lot of insulin into the blood - a hormone that causes cells to actively extract glucose from the blood. Because of this, blood sugar levels drop dramatically. Since its rapid fall means a threat to life, the body immediately releases adrenaline. This stress hormone triggers the notorious "fight or flight" response - we described its consequences above.

What to do

Try to figure out if you are consuming too much sugar. “Too many” is, of course, a loose concept, but there are still some officially established frameworks.

For example, the American Heart Association insists How Much Sugar Is Too Much:

Men should consume no more than 9 teaspoons (36 g) of sugar per day.
women - no more than 6 teaspoons (24 g).

The US Dietary Guidelines are a little more humane: they limit the 2015-2020 Dietary Guidelines. Executive Summary The maximum amount of sugar is 10% of your daily calorie intake. For a person consuming 2,000 kcal per day, the maximum allowable sugar intake is 200 kcal, or 50 g.

However, keep in mind that a standard can of cola contains 10 teaspoons (about 40 g) of sugar. If you drink one such jar every day, you are already exceeding the maximum dose prescribed by cardiologists.

Therefore, try to reduce the usual amount of sweets - perhaps this will help you overcome irritability.

4. You have a hormonal imbalance

Dozens of reasons can unbalance hormones. The most common Irritability Causes are:

premenstrual syndrome (PMS);
polycystic ovary syndrome;
menopause;
hyperthyroidism - increased production of thyroid hormones;
diabetes.

What to do

If irritability covers you on the eve of your period and goes away after it ends, you don't need to do anything special. Just note to yourself that this is exactly the reaction you have to PMS, and try to reduce your physical and emotional stress these days.

But if the period of irritability lasts for weeks or even months, it is worth consulting with a therapist. The doctor will conduct an examination, suggest that you take blood and urine tests and, if necessary, redirect you to a narrower specialist.

5. You are too tired physically

A lot of physical work or exercise and little recovery time is the right recipe Are you getting too much exercise? fatigue and bad mood. When your body is overwhelmed, the stress hormone cortisol begins to be actively produced. Among other things, it causes irritability and anxiety.

What to do

Slow down. Rest at least 6 hours between workouts and be sure to take a full day off (completely free from physical labor) at least once a week. If you feel that physical fatigue may be causing irritability, take a longer break. Take a vacation, for example.

6. You are trying to give up cigarettes, coffee or alcohol

When you try to say goodbye to a habit from which you have already developed an addiction, withdrawal syndrome occurs (aka withdrawal symptoms, or withdrawal symptoms). The brain is accustomed to the effects of psychoactive substances, which came with nicotine, alcohol, coffee, drugs. And he needs time to start working without regular replenishment from the outside.

Withdrawal symptoms manifest themselves as depressed mood, sleep problems, anxiety, and irritability.

What to do

Wait. When your body rebuilds, that is, the dependence on a bad habit is overcome, you will regain peace of mind.

7. You have a mental disorder

Irritability is one of the first symptoms of:

anxiety disorder;
bipolar disorder;
schizophrenia;
depression.

What to do

There are other signs of mental illness. For example, mood swings, loss of interest in those things that were previously carried away, memory and concentration impairment, suspicion, withdrawal, character changes. If you see something like this, see a psychotherapist as soon as possible.

8. You are taking medication

Certain medications can affect mood. Especially if you do not comply with the dosage. For example, this concerns thyroxine, a medicine that is prescribed when the production of thyroid hormones is insufficient. Or prednisone Why am I so irritable? used to combat allergies and asthma.

What to do

If you are taking a drug on a regular basis, check the label for side effects. If you find among them mood swings, anxiety, irritability - contact your doctor. He may be able to find an alternative medicine for you.