Why am i annoyed for no reason

What causes irritability? Symptoms, severity, and treatments

Irritability is a common emotion. Many factors can cause or contribute to irritability, including life stress, a lack of sleep, low blood sugar levels, and hormonal changes.

When a person feels irritable, small things that would not usually bother them can make them feel annoyed or agitated. The resulting tension can make a person more sensitive to stressful situations.

Extreme irritability, or feeling irritable for an extended period, can sometimes indicate an underlying condition, such as an infection or diabetes. It may also be a sign of a mental health condition, such as anxiety or depression.

People may experience the following symptoms along with increased irritability:

confusion or difficulty concentrating
excessive sweating
a rapid heartbeat
fast or shallow breathing

In this article, we look at what can cause irritability in adults and children and provide tips for managing irritability.

Share on PinterestLife stress is one of the major causes of irritability.

Going through a stressful period can make a person feel more irritable than usual.

When someone experiences a stressful life event — which may tie in with work, school, trauma, or grief — they may find it more difficult to manage their emotions and can become overwhelmed. They may feel less tolerant of the people around them.

Feeling overwhelmed by life stress is normal, but prolonged periods of stress can lead to emotional exhaustion. Recognizing the early signs of stress and taking steps to relieve this feeling can help people avoid burnout.

The National Alliance on Mental Illness (NAMI) provide useful tips for coping with life stress.

Depression affects nearly 16 million adults in the United States. It can manifest in a wide range of symptoms and often causes persistent sadness, fatigue, and irritability.

One of the early signs of depression or a depression relapse is stronger feelings of irritability.

Irritability is more likely to be one of the symptoms of depression in men than in women, and it often occurs alongside aggressive feelings, risk-taking, and substance abuse.

The National Institute of Mental Health state that people may have depression if they experience any of the following symptoms for 2 or more weeks:

feelings of guilt, worthlessness, or hopelessness
loss of interest in once pleasurable activities
fatigue
concentration or memory problems
headaches
digestive problems
sudden changes in appetite or weight

Not everyone experiences every symptom of depression. Symptoms can vary in severity and duration.

Feelings of anxiety often arise in response to stressful situations in life, such as problems at work, preparing for an important exam, or going through significant life changes. This type of anxiety usually goes away once the stressful situation passes.

However, anxiety may linger or worsen over time and can severely affect a person’s daily activities, work performance, and personal relationships.

If a person has excessive anxiety or worry that lasts for 6 months or longer, they may have generalized anxiety disorder (GAD), which affects up to 20% of adults in the U.S. each year.

The symptoms of GAD can occur in other types of anxiety disorder and may include:

irritability
a rapid heart rate
shallow breathing
muscle tension
difficulty concentrating or making decisions
problems falling asleep or staying asleep

People may also experience panic attacks. A panic attack refers to a period of intense fear that develops with little to no warning and peaks within minutes. The exact triggers vary from person to person, and they may not always be apparent.

People who experience panic attacks may find themselves worrying about when the next attack will occur. They might go out of their way to avoid situations, places, or behaviors that could trigger an attack. Thinking about triggers and panic attacks can make a person feel overwhelmed and irritable.

The term phobia describes an intense fear or aversion to a certain object, person, or situation.

Thinking about or having exposure to the phobic situation or item can make a person feel overwhelmed, panicky, and more irritable than usual.

People who have a phobia disorder may feel intense fear or anxiety about:

flying
heights
needles
blood
being outside
social situations
specific animals, such as dogs or snakes

Share on PinterestA lack of sleep can cause a person to feel irritable the next day.

Not getting enough sleep, or sleep deprivation, can make a person feel irritable the next day. Children are especially likely to be unusually irritable or emotional if they have not had enough good quality sleep.

If a person feels tired all of the time or finds that sleeping does not make them feel refreshed, they may have a sleep disorder that causes them to wake up regularly at night, such as insomnia or sleep apnea.

The Centers for Disease Control and Prevention (CDC) state that one in three adults do not get enough sleep. They recommend that adults get at least 7 hours of sleep per night. Teenagers should get 8–10 hours per night, while babies may need up to 16 hours.

Getting enough good quality sleep is important for health. It plays a role in boosting mental performance, concentration, and immune system function, and it also reduces the risk of heart disease and depression.

People can boost their quality of sleep by adopting the following practices to improve their sleep hygiene:

avoiding eating large meals and drinking caffeine and alcohol before bedtime
sleeping in a dark, quiet room
removing electronic devices, such as televisions, computers, and phones from the bedroom
trying to fall asleep and wake up at the same time every day, including at weekends
getting regular exercise

What causes irritability? Symptoms, severity, and treatments

Irritability is a common emotion. Many factors can cause or contribute to irritability, including life stress, a lack of sleep, low blood sugar levels, and hormonal changes.

When a person feels irritable, small things that would not usually bother them can make them feel annoyed or agitated. The resulting tension can make a person more sensitive to stressful situations.

People may experience the following symptoms along with increased irritability:

confusion or difficulty concentrating
excessive sweating
a rapid heartbeat
fast or shallow breathing

In this article, we look at what can cause irritability in adults and children and provide tips for managing irritability.

Share on PinterestLife stress is one of the major causes of irritability.

Going through a stressful period can make a person feel more irritable than usual.

The National Alliance on Mental Illness (NAMI) provide useful tips for coping with life stress.

Depression affects nearly 16 million adults in the United States. It can manifest in a wide range of symptoms and often causes persistent sadness, fatigue, and irritability.

One of the early signs of depression or a depression relapse is stronger feelings of irritability.

Irritability is more likely to be one of the symptoms of depression in men than in women, and it often occurs alongside aggressive feelings, risk-taking, and substance abuse.

The National Institute of Mental Health state that people may have depression if they experience any of the following symptoms for 2 or more weeks:

feelings of guilt, worthlessness, or hopelessness
loss of interest in once pleasurable activities
fatigue
concentration or memory problems
headaches
digestive problems
sudden changes in appetite or weight

Not everyone experiences every symptom of depression. Symptoms can vary in severity and duration.

However, anxiety may linger or worsen over time and can severely affect a person’s daily activities, work performance, and personal relationships.

If a person has excessive anxiety or worry that lasts for 6 months or longer, they may have generalized anxiety disorder (GAD), which affects up to 20% of adults in the U.S. each year.

The symptoms of GAD can occur in other types of anxiety disorder and may include:

irritability
a rapid heart rate
shallow breathing
muscle tension
difficulty concentrating or making decisions
problems falling asleep or staying asleep

The term phobia describes an intense fear or aversion to a certain object, person, or situation.

Thinking about or having exposure to the phobic situation or item can make a person feel overwhelmed, panicky, and more irritable than usual.

People who have a phobia disorder may feel intense fear or anxiety about:

flying
heights
needles
blood
being outside
social situations
specific animals, such as dogs or snakes

Share on PinterestA lack of sleep can cause a person to feel irritable the next day.

People can boost their quality of sleep by adopting the following practices to improve their sleep hygiene:

avoiding eating large meals and drinking caffeine and alcohol before bedtime
sleeping in a dark, quiet room
removing electronic devices, such as televisions, computers, and phones from the bedroom
trying to fall asleep and wake up at the same time every day, including at weekends
getting regular exercise

Why some people are annoying for no reason and how to calm your nerves

November 8, 2022 Life

Usually it's about ourselves.

You can listen to the short version of the article. If it's more convenient for you, turn on the podcast.

It happens that a person wakes up and from the very morning his colleagues, acquaintances and close people make him angry. Or someone specific infuriates, and it is not clear why. We understand the causes of increased irritability.

Why we dislike some people so much, even if we don't really know them

That's why this can happen.

Because of a bad first impression

To compose it, we only need half a second to four hundredths. Of course, the opinion that has arisen in such a short time may turn out to be erroneous. For example, it is unlikely that by appearance it will be possible to objectively determine whether a person is kind or evil. At the same time, the initial sensations are of great importance to us, and it is not easy to forget about them.

According to psychologists from the Netherlands, Israel and the USA, we make our first impressions based on past experience. For example, if someone looks like our old offender, then he will be unpleasant just by his appearance. The opposite also happens: because of the appearance, we can expect too much from a person, and then be upset when he does not live up to expectations.

Not only the visual image affects the first impression. For example, it is known that we prefer people with similar views. We automatically enroll them in "good". And vice versa, everything that seems strange, unknown, incomprehensible and alien to us, including in the behavior of other people, causes rejection. For example, a closed person may be annoyed by an interlocutor who is ready to share the details of his personal life with everyone.

Because we see in them a reflection of our own shortcomings

It happens that people unconsciously suppress certain qualities in themselves and repress them. For example, because they consider them unacceptable or shameful. However, the traits still remain part of the personality of these people and attract them. As a result, there is an unconscious envy of those who openly demonstrate such sides of character.

Sometimes it's even easier. Strong hostility is caused by those behaviors that people do not like in themselves and want to eradicate. A critical attitude towards one's own shortcomings is translated into the negative qualities of another person and inflates them. Thus, a person who himself is often late becomes very annoyed when someone else makes him wait.

Due to over-sensitivity

Certain behaviors, most often unconscious, can actually cause suffering. Sensitive people will react violently to unpleasant sounds, such as sniffing, smacking lips, or cracking fingers. It is not only unpleasant for them, but it is physically difficult to endure this. This is called intolerance to certain sounds, or misophonia.

Because of the behavior of the person himself

The cause of your irritability may also lie in the one who causes it. People often provoke negative reactions themselves.

They may behave rudely, disturb order and discipline, constantly interfere or distract from important business for the sake of useless chatter. It is natural that such behavior will cause discontent of others.

What else causes unreasonable irritability

Sometimes it can talk about problems with mental and physical health. For example, when everything in general enrages you and there is no reason for it.

Due to stress or depression

Irritability is one of the symptoms of stress and depression. Their presence is also indicated by a number of other signs:

dizziness, headache, chest, stomach and muscle pain, palpitations;
persistent bad mood and tired feeling;
concentration problems, forgetfulness;
depression or restlessness;
low self-esteem and motivation;
excessive or insufficient appetite;
insomnia or drowsiness;
active use of alcohol and tobacco;
thoughts of suicide or self-harm;
loss of libido.

Irritability is not the worst consequence of stress and depression. They can seriously undermine mental or physical health.

Due to lack of sleep

A person may not get enough sleep due to a disturbed routine or sleep disorders such as insomnia or sleep apnea. The lack of proper rest will directly affect the mood: it is unlikely that a sleepy person will be happy with a talkative neighbor or a diligent intern who came with a bunch of questions early in the morning.

Due to low blood sugar

Irritability is sometimes associated with hypoglycemia - low blood sugar. In this case, the following symptoms are also observed:

sweating;
tired feeling, weakness;
dizziness;
tingling in the lips;
trembling;
palpitations;
pallor;
blurred vision;
gaps in consciousness and difficulty concentrating;
slurred speech, clumsiness, behavior of a drunk person;
seizures, fainting.

Due to hormonal disorders

Irritability can be caused by fluctuating levels of various hormones. Since they control the processes in our body, such changes can greatly affect people's behavior.

For example, in men, irritability can be caused by a decrease in testosterone levels, and in women, hormonal fluctuations in premenstrual syndrome.

How to deal with irritability

There are several ways to prevent it or deal with its consequences.

Take care of your health

When a person is physically healthy, his mental state also stabilizes, which means he is less irritable. Here are some basic tips to help you lead a healthier lifestyle:

Eat right. This can improve mood in general and reduce irritability in particular. Try to diversify your menu and eat less fast food, sweet and fatty.
Sleep well. Sleep at least 7-8 hours a day. Go to bed at the same time and try to sleep at night.
Exercise or just move more. It has been proven to improve physical and mental health. Find the type of activity you enjoy and regularly dedicate at least two and a half hours a week to it.

Identify the causes of your irritation and work through them

Most often they lie in ourselves, because people most likely do not intentionally try to annoy others.

You will have to work hard and learn to control your negative emotions. Irritation and anger distract us and prevent us from understanding the reason for what is happening. Breathing exercises help to calm down quickly.

When a wave of indignation overwhelms you, try to start breathing slowly and deeply. Try to focus on this. You can also try holding your breath briefly or counting your breaths. This way you can take a calmer look at the situation and find the true source of the anger.

Consult a specialist

If you cannot work out the causes of your irritability on your own and learn how to control it, you should visit a psychologist or psychotherapist. Do the same for signs of stress or depression.

If you are not sleeping well or have symptoms of hypoglycaemia or hormonal imbalance, see a GP. He will prescribe you additional tests or send you to the appropriate specialist.

What to do when everything is annoying. Psychological advice

Health

Author Alexandra Egorova

July 14, 2020

Do you notice that you overreact to little things? Do you chastise colleagues and lash out at loved ones? Increased irritability can signal unresolved problems or be a symptom of an illness. In any case, irritability must be dealt with.

The material was checked and commented by Olga Kitaina - psychologist, founder of the service for the selection of psychologists Alter

What is irritability

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This state is often described as a mood. Unlike outbursts of anger or aggression, which are usually caused by specific events, irritability monotonously accompanies a person for some time. In everyday life, this is called "everything infuriates." Even the most minor everyday difficulties or setbacks — coffee suddenly ran out, a shoelace broke, a friend was late for a meeting — cause a distinct negative reaction [1], which seems too emotional.

Everything turns out one to one (only in a bad sense), a person does not expect anything good, and the next mistake is perceived with tired irritation and even gloomy satisfaction, as it makes it possible to express everything in the face of the first person who comes across.

Everyone can experience irritability, but it is not always a cause for alarm. We can talk about increased irritability, including in children and adolescents [2], if it interferes with normal life: it makes work difficult, overshadows communication with loved ones, and deprives them of the usual joys.

Causes of irritability

They can be divided into two large groups [3]: psychological and physiological. Unfortunately, this division does not give an answer in which cases you need to go to the doctor, and in which a person can handle it himself. The first group includes both temporary stress and serious psychological conditions that require attention from a specialist, such as bipolar disorder. The second also includes completely different conditions: lack of sleep and diabetes, unbalanced nutrition and toothache. Some conditions can be caused by infections (flu), others by hormonal disorders.

In women, additional causes of irritability can be premenstrual syndrome, menopause, polycystic ovary syndrome, and some others. In addition, irritability as a symptom of conditions common to both sexes [4] is more common in women.

In order to provide the doctor with the necessary information already at the first appointment or to cope on your own, it is worth observing your condition. Of course, as long as you don't feel any pain (like a toothache), you don't have a fever or other obvious signs that you need to go to the doctor immediately.

What can be done at home

When you visit a general practitioner or specialist, the doctor will most likely ask you about your habits, daily routine, nutrition and physical activity, stress level. He will ask you to tell about the diseases of your relatives and the drugs you are taking, because irritability can also be a side effect of taking medications [5].

If you don't get enough sleep on a regular basis, you don't exercise enough, and you don't follow nutritional guidelines, you'll have to deal with this. Observations of oneself can be made the basis on which it is realistic to build physical and psychological comfort.

It is ideal to keep a diary of emotions and nutrition, note workouts and sleep time. Brief explanations will suffice, indicating probable causes (both physiological and emotional). In order to structure observations, you can indicate your state of one of the template marks. It can be, for example, a smiley or one of the pre-selected words. It is better to keep notes electronically, so you can quickly print your notes or email them to your doctor.

Psychological causes of irritability

chronic stress;
poorly developed coping skills;
insufficient self-care (not enough sleep, food, time for hobbies and loved ones).

Irritability can also be a symptom of depression, bipolar disorder, schizophrenia and other illnesses.

It is fundamentally important to understand whether you did not get enough sleep or do not tolerate being late at all? Headache unsettles you or are you sick of work? These states may overlap. And only observation and respect for yourself and others will help you figure it out.

How not to hurt the feelings of those who are dear to you

Honesty is the best policy both with yourself and with your loved ones. Tell what you are experiencing. Not necessarily in all the details - only what you are ready to share, and what seems appropriate to you. If you explain to relatives and friends that your irritability is not a manifestation of hostility towards them, but a consequence of circumstances or your internal processes, it will be easier for them to understand and support you. To learn how to pronounce problems and accurately determine your condition, it is useful to develop emotional intelligence.

Psychologist's comment

Olga Kitaina, psychologist, founder of the Alter psychologist selection service: “In a certain situation, irritability is useful - it signals that our boundaries have been violated, our values are under threat, something is not going according to plan. We tend to think of irritability as something bad, while anger can be experienced positively as a feeling of vitality and energy. Irritability becomes a problem when it leads to a reaction that is inappropriate for a stimulus, which in turn can lead to difficulties at work or in personal life.

Feeling annoyed is part of our lives and is absolutely normal, but we must remember that a certain reaction may be read by others as a violation of their rights and boundaries.

How to cope with irritability when it becomes a problem

During an attack

). This breathing helps to relax.
Distract - try to distract yourself with something that will take your thoughts away from the irritant.
Ventilate emotions - you can “reset” emotions in a useful way: move to a place where no one sees or hears you and yells into a pillow, tear paper that no one needs, inflate a balloon. All this makes it possible to channel the emotional charge that has arisen without harming anyone.
Transition to assertive behavior [6] - learning not only to win back an emotional reaction, but also to take steps that would help correct the situation that causes an acute reaction. We always have a choice of reaction, we need to learn to catch a pause between the stimulus and our response to it and make a choice that is more useful for us.

After an attack

Develop awareness and acceptance skills. Mindfulness techniques will help you develop your ability to linger between stimulus and response and choose more appropriate behavior. And developing acceptance skills will help you not perceive more stimuli as annoying. How to learn it? There is a lot of literature on the topic of mindfulness, there are applications that help in the development of this skill, you can find specialized trainings and classes. Psychotherapy, especially Acceptance and Responsibility Therapy (TPO), is helpful in developing acceptance techniques.
After you've shown irritability in a bad way, say offended someone, you can think about what you can do to minimize the damage - for example, apologize.
Learn more