Why Am I So Easily Irritated? Possible Reasons And Ways To Manage Irritation

People can become annoyed and irritated for numerous reasons. Sometimes, the cause of the irritation can be fairly obvious: a bad traffic jam, an annoying email, a frustrating conversation, a logistical error. But, other times, you may feel like you become easily irritated on a regular basis, but you can’t seem to figure out why. In these cases, there may be a variety of possible dynamics at play. In this article, we’ll explore some of the less obvious possible reasons for feeling easily irritated.

Possible reasons for being easily irritated

1. Lack of sleep

Sleep is essential and plays a critical role in physical health and mental health. Even so, many people do not get an adequate amount of sleep each night; this can happen for various reasons like work, school, family obligations, and physical and mental health conditions that can involve sleep problems, such as depression. In fact, some estimates suggest that approximately 75% of people with depression also have insomnia.

Most people who do not get enough sleep will likely feel the effects the next day or in the coming days, feeling sluggish, cranky, irritable, and unmotivated. Try to strive for eight hours or more, or until you feel adequately rested. If you know you are missing out on sleep, you may have found at least part of your answer as to why you may be frequently irritated.

2. Depression and anxiety

Depression can come with a range of symptoms, including feelings of irritability, frustration, or restlessness. Other common possible symptoms of depression include a persistent low mood, feelings of worthlessness, decreased energy, difficulty sleeping or oversleeping, feelings of hopelessness, and loss of enjoyment in things that were once pleasurable. If you are feeling frequently irritable and are also experiencing several other symptoms of depression, know that depression is a very common mental illness and help is available. 

Like depression, anxiety can also be a source of irritation and can also be linked to sleep problems, such as difficulty falling or staying asleep. One of the common possible symptoms of generalized anxiety disorder is being irritable; other symptoms include feeling restless, having difficulty concentrating, and persistent feelings of worry. If you are experiencing anxiety, know that there are a range of treatment options. Anxiety disorders are commonly treated with therapy, medication, or a combination of the two. 

3. Substances and withdrawal

Have you ever felt like until you had your morning coffee, you will be in a bad mood? That could be a sign of a caffeine dependency. Because caffeine is so commonly used and an essential part of starting the day for millions of people, it goes overlooked at times.

The same response can be applied to other substances like cigarettes, alcohol, and drugs. Even certain prescription medications can cause someone to be prone to irritation as part of their side effects. If you feel a sense of relief once having a substance, it is possible you may have been experiencing withdrawal symptoms, which depending on which one is taken, can be mild or intense. For example, the nicotine in cigarettes can make quitting smoking feel almost unbearable because of the discomfort that it causes. Until a person can get their "fix," they will likely be extremely irritated.

4. Intentional and unintentional weight loss

Regardless of whether you are deliberately trying to lose weight by taking part in a diet or you are having a reduced appetite for some other reason (such as depression or anxiety), it is possible to feel irritated when in a caloric deficit.

Calories are energy that we get from food. If we consume fewer of them than what is required to maintain our current body weight, we will be in a caloric deficit. Regardless of the method, having less energy from food can affect your mood negatively. If you are dieting, it is best to be aware that having fewer calories might make you more irritable, depressed, and anxious. However, some people might be unable to eat when and what they want for some other reason. If you are experiencing depression, anxiety, or an eating disorder, and your appetite or eating habits are altered, the lack of nutrition could be at least part of the source of the irritability you are feeling. 

5. Other physical and mental health conditions

In addition to depression and anxiety, several different mental health conditions may also cause a person to become irritable. Some of these can include attention-deficit hyperactivity disorder (ADHD), disruptive mood dysregulation disorder (DMDD), bipolar disorder, schizophrenia, and dementia. These are a diverse group of disorders, yet they can all bring irritability and agitation in some way, whether as a direct symptom or as a possible effect of another symptom. Sometimes, the irritability can be a symptom in itself, while other times, other symptoms may be contributing to it. 

Beyond these possible mental health conditions, physical health conditions could also be part of the cause for irritability in some cases. For instance, someone who is experience chronic pain may find that it can severely impact their mood. 

How to manage irritation

Figuring out how to best manage irritation will depend on your unique situation, and there is no one-size-fits-all approach. For instance, for some people, getting adequate sleep may be enough to address irritation; for others, it may require seeking help for a mental health condition such as depression or anxiety; and for others, it may require seeking help from a doctor. To figure out what might work best for you, it can be helpful to first try to get to the bottom of what may be causing the irritation, and then going from there. 

In any case, you can meet with a licensed therapist online for additional support. Research has found online therapy to be effective for a range of concerns, including depression, anxiety, phobias, addiction, substance use disorders, and more. 

If you are feeling easily irritated on a regular basis, the thought of seeking help in person may seem like an added frustration, with a potentially long commute and having to wait in an unfamiliar office. With online therapy, you can meet with your therapist wherever you have an internet connection, including the comfort of home. 

Takeaway

There can be a variety of different reasons why someone might feel easily irritated on a regular basis. These can include lack of sleep, depression or anxiety, and other physical and mental health conditions. The best way to manage irritation will depend on your unique situation and what might be at the root of this feeling. For additional support, online therapy can help.