Why am I always angry and irritated for no reason? (+9 Practical solutions)
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The Optimistminds editorial team is made up of psychologists, psychiatrists and mental health professionals. Each article is written by a team member with exposure to and experience in the subject matter. The article then gets reviewed by a more senior editorial member. This is someone with extensive knowledge of the…
In this blogpost, we will be explaining why you are always angry and irritated for no reason. In addition to this, we will also be listing a number of coping strategies and tips that you can use when you are feeling angry and irritated for no reason.
Why am I always angry and irritated for no reason?
You might be always angry and irritated for no reason because of the following reasons,
- Because of high levels of stress
- Because you have not slept well
- Because of PMS
- Due to chemical imbalance in your body
- Because of weak assertiveness
- Because of problems in marriage
- Because of poor self-esteem
- Due to a lack of venting
- Due to substance abuse
- Due to ADHD
- Due to a poor lifestyle
- Because you are grieving someone
- Because of mental health conditions
Because of high levels of stress
Stress is often to blame for anger and irritability in people, especially when the stress is very high. If the stress has been present for a long period of time and still no solution has been found for it, it can lead to irritability and anxiety in you.
Because you have not slept well
Another main reason for anger and irritability is because you have not got some solid sack time. If your sleep quality has been poor as of late, it can lead you to feel restless throughout the day. But, the irritability will go away when you improve your sleep quality.
Because of PMS
If you are going through premenstrual syndrome, this can also create feelings of anger and irritability. Because of PMS, you might go through extreme mood swings and also experience certain food cravings which can lead to increased feelings of irritability.
Due to chemical imbalance in your body
Just like PMS, if you are experiencing other chemical imbalances in your body, this can also lead to anger and irritability. Conditions through hormonal imbalances like diabetes and PCOS can affect the mood state of a person which can lead you to feeling irritable often.
Because of weak assertiveness
Another reason for you experiencing anger and irritability is due to weak assertiveness. If you are not able to stand up for yourself and express your needs and desires, this can also lead to stress and more problems in life, which can translate into irritability.
Because of problems in marriage
If you are going through problems in your marriage or even in your romantic relationship, this can also lead to you feeling angry and irritable. Experiences like divorce and break-ups can be highly stressful and anxiety-inducing.
Because of poor self-esteem
If you are lacking in your self-esteem, this can also lead to feelings of anger and irritability. Self-esteem may not seem like it directly affects anger levels, but can lead to many problems in life which can translate into anger and irritability.
Due to a lack of venting
Daily stress requires regular venting and expression. If you are not having any space or opportunity to vent your stress or if you are hindered from doing so, this can also cause you to feel angry and irritable often.
Due to substance abuse
Substance abuse can also lead you to feeling angry and irritable whenever you consume. This not only refers to drugs and alcohol, but even cigarettes. In many cases, consuming caffeine in large amounts can also lead to feelings of irritability.
Due to ADHD
ADHD or Attention-Deficit Hyperactivity Disorder can also lead the person to feel irritable throughout the day. However, if medications and lifestyle modifications are used well, the feelings of irritability can be avoided.
Due to a poor lifestyle
Another main reason for feelings of anger and irritability is due to a poor lifestyle. A poor lifestyle not only leads to other health problems, but even due to problems in mood and affect. A poor lifestyle means poor sleeping patterns, unhealthy diets and no exercise.
Because you are grieving someone
During the process of grief, the person may feel anger and irritability often. Even if a long time has passed, the grief of losing someone or something special can also cause you to feel angry and irritable. But know that time definitely heals.
Because of mental health conditions
Certain mental health conditions can also lead to feelings of anger and irritability in the person. Some of the mental illnesses which can lead to these feelings are:
- Anxiety
- Depression
- Any type of phobia
- Obsessive-Compulsive Disorder
- Bipolar Disorder
- Borderline Personality Disorder
- Schizophrenia
Solutions for anger and irritability
In this section of the post, we have given you some great solutions that you can use to reduce your anger and irritability levels. These coping strategies are not only simple but are easy enough to be practiced by anyone, anywhere.
Understand where your anger is coming from
The first step to coping with your anger is to simply improve your understanding of the source of your anger. When you understand the reason or the causes of your anger, you will be able to control it in a better manner.
Practice deep breathing
Once you have understood the reasons why you are feeling angry and irritable all the time, you can try using coping strategies. One great coping strategy is deep breathing where your abdominal muscles are also activated when you inhale and exhale.
Change your environment immediately
If you feel like you are getting angry and irritable in a particular setting or environment, it would also do you great good to immediately change your environment. For instance, if you are getting irritated at home, you can simply go outside for a walk or vice-versa.
Eat a healthy diet
The food you eat plays an important role in your mental health. And therefore, adopting a healthy diet is a very effective coping strategy to control your anger and your irritability. If you are finding it confusing, you can simply consult a nutritionist for a healthy diet plan.
Regularly exercise
Exercising regularly can also definitely help in improving your mental state. The exercises will also be even more useful when you choose a workout which is fun and challenging. You can also get a workout buddy to motivate you to exercise on a regular basis.
Express your emotions
Since bottling up feelings and emotions is one of the main reasons for feeling angry and irritable all the time, it is very important that you express and vent as often as possible. You can use activities like drawing, coloring, poetry and even journaling for this purpose.
Fix your relationship
If you feel that your marriage or your relationship is the source of your anger and irritability, it is important that you try to fix it so that you have closure on your end. Even if you are not able to bring a clear solution for this, you can try leaving the relationship for the sake of your mind.
As part of this, you can try relationship counseling and marital counseling. You can even try opening up the communication a little more between you and your partner and look out for any red flags of a toxic relationship.
Try body-scanning techniques
When you are feeling too irritable, you can even try relaxation techniques like body-scanning. In body-scanning, you will be able to relax each and every part of your body and as a result your mind will also destress.
Try Cognitive-Behavioral Therapy techniques
Apart from the strategies mentioned above, you can also use Cognitive Behavioral Techniques to reframe your thoughts and regulate your thought processes. While there are many online sources where you can learn CBT, therapy sessions can also be a great source of information.
Conclusion
In this blogpost, we have explained why you are always angry and irritated for no reason. In addition to this, we have also listed a number of coping strategies and tips that you can use when you are feeling angry and irritated for no reason.
If you like this blogpost, please leave your comments and questions in the space below.
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