8 Things to Do If You Feel Irritable

Everyone feels irritable sometimes. But if you feel this way more often than not—such as if you find yourself repeatedly questioning, "Why am I so irritable all the time?"—it could cause bigger problems in your life.

Whether you say things you don’t mean and it harms your relationships or you struggle to stay productive at work because you’re annoyed by co-workers, it’s important to address your irritability. These strategies can help.

Acknowledge Your Irritability

When someone asks why you’re so grumpy, it’s tempting to snap at them and say, “I’m not grumpy!” You might even blame everyone else for being too sensitive, too loud, or too annoying. But denying your irritability can make you feel worse, even increasing your anxiety and contributing to emotional rigidity or detachment.

When you notice that you’re feeling annoyed with everything and everyone around you, acknowledge that you’re irritable. You don’t necessarily have to announce that you’re feeling irritable. You might just acknowledge it to yourself.

Naming your feelings can take a lot of the intensity out of them. You might even rate your irritability on a scale of 1 to 10. One study found that when individuals ranked their anger on a scale, their physiological symptoms declined and they felt calmer.

So take a minute to label your emotions when you’re feeling irritable. You might notice that you start to feel just a little better right away.

Determine if There Is a Clear Source

Sometimes, the source of irritability is obvious. Screaming children who won’t listen to your directions, for example, can ignite irritability after a long day.

At other times, you might just feel like you “woke up on the wrong side of the bed.” You may feel angry or frustrated without really knowing why. A little self-reflection might help you recognize that you’re stressed out or that you haven’t spent much time caring for yourself lately.

You might also consider if you need to get something to eat. Being “hangry” is a real thing. A drop in blood sugar might cause a spike in irritability.

If you can determine the source, you might be able to solve the problem. But keep in mind that, sometimes, irritability isn’t caused by anything external. Sometimes, it’s just a normal human experience. Or it may stem from something internal, like a hormone shift or a mental health issue like depression or anxiety.

Take a Few Deep Breaths

Thoughts like “I can’t stand to be here one more minute” can feed your irritability. Your body responds accordingly by releasing a stress hormone called cortisol. Then, your heart might beat faster. Your palms might grow sweaty. Your blood pressure might rise. Before you know it, your irritability is worse.

Taking a few slow, deep breaths can calm your physiological response. When your body grows a little calmer, it helps your brain grow calmer too.

When you’re feeling stressed and irritable, try inhaling slowly through your nose to the count of three. Hold your breath for one second, then exhale slowly through pursed lips for a count of three. Do this three times and see if you feel a little better.

Take a Break

When you’re working on a frustrating project or in an environment that is increasing your stress levels, sometimes the best thing you can do is take a break. Walk away for a minute and take a time-out.

Think of your irritability as a sign that you’re running low on batteries (similar to the way your digital devices do). Taking a quick break might be all you need to charge your batteries again so you can re-enter the situation feeling refreshed.

Whether a break for you means a quick walk around the building or a few minutes of listening to music in your bedroom with the door shut, find something that can help you calm down fast.

Get a Healthy Dose of Physical Activity

Research shows that getting exercise can be good for your mental health. Physical activity has been used as an effective treatment for anxiety, mood disorder, eating disorders, and substance use disorders. So if irritability stems from a mental health issue, working out can help.

On the flip side, however, too much exercise can increase irritability. This may be especially true if you’re dieting or overtraining. So, make sure you’re getting healthy doses of physical activity but not too much. If your exercise regimen seems to be worsening your mood, talk to your physician.

Chew Gum

Chewing gum can be a quick way to relieve stress, which may be helpful in reducing your irritability. A study found that people felt less anxious and less stressed when they were chewing gum. It also improved their focus and attention.

So the next time you feel a little irritable, reach for a piece of gum. You might find that it helps you feel a little calmer and happier.

Reframe Your Negative Thoughts

When you’re dealing with an inconvenience like a traffic jam, you might start thinking thoughts that fuel your irritability. Thinking something like, “I hate wasting my life in traffic!” can cause you to feel worse.

If you notice yourself dwelling on the unfairness of a situation or thinking about how much you dislike something, reframe it. Stick to the facts, rather than your judgments and emotions surrounding those facts.

Get Professional Help

Irritability can be a sign of a mental health issue, like depression or anxiety. So if your irritability lingers for a couple of weeks or you are concerned about it, talk to your physician or reach out to a mental health professional. Treating an underlying mental health issue can help resolve your irritability so you can feel better.

A Word From Verywell

If you're wondering why you are so irritable, this may just be a sign that you need to make some lifestyle changes. Adding a little more self-care into your daily routine might be all it takes to feel your best.

If, however, you are struggling with irritability and it’s not going away or starting to take a toll on your relationships, reaching out to a therapist can be the first step to finding some relief. 

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