8 Things to Do if You Feel Irritable

每个人有时会感到烦躁。但是，如果你不小心，你的烦躁可能会导致你的生活中一些更大的问题。无论你说什么不是意味着什么伤害你的关系或者你努力留下来工作工作因为你周围的人惹恼了，所以要解决你的烦躁是很重要的。

These strategies can help reduce your irritability so you can feel better.

Acknowledge Your Irritability

当有人问为什么你如此脾气暴躁时，抓住他们并说：“我不是脾气暴躁！”你甚至可能会责备其他人来说太敏感，太响了，或太烦人。

But denying your irritability is likely to make you feel worse.

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.

Studies show 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标签你的情绪当你感觉烦躁。你可能会notice you start to feel just a little better right away.

Determine if There Is a Clear Source

有时，烦躁的来源是显而易见的。例如，不会听你的方向的尖叫儿童可以在漫长的一天后点燃一些烦躁。

在其他时代，你可能只是觉得你“醒来就在床的错误一侧。”如果没有真正了解为什么，你可能会感到生气和沮丧。一点自我反思可能会帮助你认识到你强调了，或者你最近没有花太多时间照顾自己。

如果您需要吃东西，您也可能会考虑。“hangry”是一件真实的。血糖下降可能导致刺激性的刺激性。

如果您可以确定源，您可能能够解决问题。但请记住，有时，烦躁不是由外部的任何东西引起的。有时候，这只是一个正常的人类体验。或者它可能源于内部的东西，如激素转变或抑郁症等心理健康问题。万博手机客户端

Take a Few Deep Breaths

想法，“我不能忍受在这里一分钟，”会喂你的烦躁。你的身体将通过释放相应地回应cortisol, a stress hormone.

Then, your heart might beat faster. Your palms might grow sweaty. Your blood pressure might rise.

Taking a few slow, deep breaths可以平息你的生理反应。当你的身体长一点平静时，你的大脑也可能会变得平静。

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

休息一下

当你在令人沮丧的项目或当你在一个正在增加压力水平的环境时，有时你能做的最好的事情就是休息一下。

Walk away for a minute and take an adult-sized 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 it means a few minutes oflistening to musicin your bedroom with the door shut, find something that can help you calm down fast.

获得健康的身体活动

研究表明了运动可能对您的心理健康有益万博手机客户端。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 flipside, however, too much exercise may increase irritability. This may be especially true if you’re dieting or overtraining.

所以确保你得到健康的身体活动，但不是太多。如果您的锻炼方案似乎正在恶化心情，请与您的医生交谈。

嚼口香糖

口香糖可能是缓解压力的快速方法，这可能有助于降低烦躁。一项研究发现，当口香糖时，人们感到不那么焦虑和压力。它还改善了他们的重点和关注。

So the next time you feel a little irritable, reach for a piece of gum. You might find it helps you feel a little calmer and a little 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!” will cause you to feel worse.

当你抓住自己的不公平或思考你不喜欢的东西时，请重新制糊。

Stick to the facts, rather than your judgments and emotions surrounding those facts. In the case of a traffic jam, you might remind yourself that there are millions of cars on the road every day and traffic jams are bound to happen.

获得专业帮助

Irritability can be a sign of a mental health issue, like depression. So if your irritability lingers for a couple of weeks or you are concerned about it, talk to your physician or伸出心理健康专业万博手机客户端。Treating an underlying mental health issue may help resolve your irritability so you can feel better.

A Word From Verywell

A little irritability may just be a sign that you need to create some lifestyle changes. Adding a little more self-care into your daily routine might be all it takes to feel your best.

但是，如果你正在努力努力，它不会消失，或者开始对你的关系造成损失，寻求专业的帮助。