9 causes of irritability and how to deal with them

Irritation is one of the most common human emotions. And she's completely normal. This is how the nervous system, which is on edge, makes itself felt.

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, while the nervous system is struggling to keep the body in 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, health, even the season - perhaps your condition is justified by some of these factors.

1. You are missing sunshine

If irritability occurs in late autumn or winter, when the daylight hours are getting shorter, we can talk about the so-called seasonal affective disorder (SAD). This is one of the types of depression, the development of which scientists associateSeasonal 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 go 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 the daytime, and use bright light close to natural indoors. Well, do not plan labor feats at work in the "dark" period of the year: they require effort, and your nervous system is already exhausted.

To clarify right away, 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 with 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 are predictable consequences.

What to do

If you find it difficult to fall asleep, or you suspect that you have trouble getting enough sleep at night (for example, you constantly feel sleepy), consult a therapist. Sleep deprivation can be caused by many reasons, 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 Sweet

Sugar is also an addictive drugHow 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 makes cells actively extract glucose from the blood. Because of this, blood sugar levels drop sharply. 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 much” is, of course, a loose concept, but there are still some officially established frameworks.

For example, the American Heart Association insistsHow 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 American Diet Guidelines are a little more humane: they limitDietary Guidelines 2015‑2020. Executive Summary the maximum amount of sugar is 10% of the daily calorie intake. For a person consuming 2,000 kcal per day, the maximum permissible 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 established by cardiologists.

Therefore, try to reduce the usual amount sweet - perhaps this is what will help you overcome irritability.

4. You have a hormonal imbalance

There are dozens of reasons that can throw hormones out of balance. Here are the most commonIrritability Causes:

• premenstrual syndrome (PMS);
• polycystic ovary syndrome;
• menopause;
• hyperthyroidism - increased production of hormones thyroid gland;
• 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 drags on 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 labor or training and little recovery time is the right recipe.Are you getting too much exercise? fatigue and bad mood. When your body overloaded, 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 that you have already developed an addiction to, there is withdrawal syndrome (he is - abstinence, or withdrawal). The brain is accustomed to the effects of psychoactive substances that came with nicotine, alcohol, coffee, drugs. And he needs time to start working without regular feeding from the outside.

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

What to do

Wait. When your body is rebuilt, 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:

• alarming 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 observe something like this, see a psychotherapist as soon as possible.

8. You are taking medication

Certain medications can affect mood. Especially if you don't follow the dosage. For example, this concerns thyroxine, a medicine that is prescribed when the production of thyroid hormones is insufficient. Or prednisoneWhy am I so irritable?used to combat allergy and asthma.

What to do

If you are taking a drug on a regular basis, check the label for its 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.

9. Your brain lacks nutrition

Lack of nutrients and oxygen affects higher nervous activity. Including sometimes provokes irritability.

There can be many reasons why the brain is not getting enough nutrition. For example:

• overly harsh diets;
• dehydration;
• cardiovascular problems due to which blood supply is impaired;
• tumors.

What to do

First, adjust your diet and make sure you drink enough liquids. If irritability persists, see a physician.