Irritability is a condition that is familiar to everyone without exception. This concept is interpreted as nervous excitability, a tendency to negativity and an inadequate reaction even to situations that could be ignored. In general, irritability depends on our nervous system.
Psychologist tells about what becomes a trigger for irritability, how it manifests itself and what can be done to reduce its manifestations.
Irritability can appear as a result of fatigue or as a reaction to stressful events, and physical factors should not be neglected: diseases, “mischief” of hormones (especially familiar to women a few days before menstruation), etc.
As you can see, irritability is related to anger and is a frequent symptom of hyperexcitability.
Coping with this condition will help:
relaxation;
Exercise;
awareness
The psychologist offers an effective exercise for the first point — “Temporary place for relaxation.”
Sometimes it helps to do a relaxation exercise before you get angry.
Try to find a quiet place. Now focus on your breathing: inhale slowly through your nose, hold your breath for five seconds, and then exhale very slowly through your mouth. Repeat this at least 5 times.
The following text must be read slowly and answer each question:
Life hack: for convenience, you can record this text on a recorder and then, closing your eyes, imagine all this (a kind of meditation).
1. Now imagine your temporary place for relaxation, what is it like?
2. What do you see there? What do you hear?
3. Focus on the sensations. What do you feel on your skin or what can you feel? What smells and tastes do you feel?
4. Focus on your feelings at this moment. What feelings do you have (joy, peace, etc.)? What else would you like to add to your relaxation space?
5. Finally, come up with a word or phrase that you could use to transport yourself to that place if needed.
Being aware of your emotions can help reduce their impact because you are not judging the emotions or your behavior, but instead simply observing. Regular relaxation and mindfulness exercises can help you calm your body when it reacts to mild signs of irritability or anger.
After all, if the body is relaxed, irritability and anger are weaker and, therefore, easier to control.
