When you’re feeling irritable, little things that don’t usually bother you can become extremely annoying and bother you. The resulting tension can also make you more sensitive to stressful situations.
Irritability is a sensory experience shared by all humans. Many factors can cause irritability, including anxiety and stress, lack of sleep, low blood sugar levels, and hormonal changes.
Severe or prolonged irritability can sometimes indicate an underlying disease such as diabetes or an infection. It may also indicate a mental disorder such as anxiety or depression.
Generally, people experience the following symptoms along with increased irritability;
- Confusion or difficulty concentrating
- Excessive sweating
- Fast heartbeat
- Rapid or shallow breathing
Here, we examine the causes of irritability in adults and children and provide tips for better managing this sensory experience.
Stress and anxiety.
Going through a stressful period can cause a person to feel more irritable than usual.
When a person experiences a stressful event, which may be related to work issues, academic status, trauma, or grief, it becomes more difficult for them to manage their emotions, and they feel overwhelmed. In addition, a person may show less patience with the people around them.
Sometimes, feeling overwhelmed is normal, but prolonged pressure and stress can lead to emotional burnout. Knowing the early signs of stress and the necessary measures to relieve this feeling can help people prevent burnout.
Depression.
Depression is one of the most common mental health disorders today. This disease can present with a wide range of symptoms and often causes feelings of constant sadness, fatigue, and irritability.
One of the early symptoms of depression or relapse of depression is a feeling of extreme irritability.
More irritability is one of the symptoms of depression in men than in women and is often observed along with aggressive feelings, risk-taking, and substance abuse.
The American National Institute of Mental Health has stated that if people experience the following symptoms for two weeks or more, they are likely to be depressed;
- Feelings of guilt, worthlessness, or hopelessness
- Loss of interest in previously enjoyable activities.
- Tiredness
- Problems with concentration or memory
- Headache
- Digestive problems
- Sudden changes in appetite or weight
It should be remembered that people do not experience all the symptoms of depression simultaneously and that the symptoms can differ in intensity and duration in other people.
Anxiety.
Feelings of anxiety usually arise in response to stressful life situations, such as problems at work, preparing for an important exam, or significant life changes. This type of anxiety usually disappears after passing a stressful situation.
However, anxiety can sometimes become chronic or worsen over time, in which case it can severely affect a person’s daily activities, work performance, and personal relationships.
If a person experiences excessive anxiety or worry for six months or more, they likely have generalized anxiety disorder (GAD), which affects about 20% of adults annually.
The symptoms of generalized anxiety disorder are similar and overlapping with the symptoms of some other types of anxiety disorders and generally include the following;
- Irritability
- Fast heartbeat
- short breath
- muscle tension
- Difficulty concentrating or making decisions
- Problems sleeping
People may also experience panic attacks. A panic attack is an intense fear that occurs suddenly without prior symptoms and reaches its peak within a few minutes. The triggering factors of this type of attack are different in different people and may not always be recognizable.
People who experience panic attacks are usually constantly worried about when the next attack will happen. They typically avoid many situations, places, or behaviors in which they can cause a seizure and show avoidance behavior towards such cases. Overthinking triggers and panic attacks can make a person feel tired and irritable.
Phobia disorders.
The term phobia expresses an intense fear or disgust towards a specific object, person, or situation, which may not have a logical reason for this feeling of dread in many cases.
Thinking about or being exposed to a phobia can make a person feel more tired, panicky, and irritable than usual.
People with phobia disorder usually experience intense fear or anxiety towards the following things;
- Fly
- Height
- injection
- Blood
- Outdoor
- Social situations
- Certain animals, such as dogs or snakes
Lack of sleep.
Lack of sleep or lack of sleep makes a person feel irritable the next day. Children also become unusually moody and emotional if they don’t get enough sleep.
If a person constantly feels tired or finds that sleep 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 US Centers for Disease Control and Prevention states that one in three adults struggle with a lack of sleep. The recommendation of this center for adults is to sleep at least 7 hours a day. Teenagers also need 8-10 hours of sleep every night, and babies usually need 16 hours.
Having enough and good quality sleep is vital for health. This issue plays an essential role in strengthening mental performance and concentration and improving the immune system, and also reduces the risk of heart diseases and depression significantly.
People can improve the quality of their sleep to a great extent by using the principles of sleep hygiene;
- Avoid eating heavy meals and drinking caffeine and alcohol before going to bed
- Sleeping in a dark and quiet room
- Remove electronic devices such as TV, computer, and phone from the bedroom
- Try to go to bed and wake up at the same time every day, even on weekends
- Regular exercise
Low blood sugar.
Low blood sugar or hypoglycemia can affect a person’s physical and mental health. Low blood sugar usually affects people with diabetes who use insulin or other diabetes medications.
However, people without diabetes can experience temporary hypoglycemia even if they haven’t eaten for several hours.
Symptoms of low blood sugar are as follows;
- Irritability or nervousness
- Difficulty concentrating
- Fast heartbeat
- shaking
- Headache
- Drowsiness
- Feeling dizzy or lightheaded
Low blood sugar can also affect a person’s sleep. In the case of low blood sugar, a person experiences nightmares and excessive sweating during the night.
Hormonal imbalance.
Hormonal imbalance can cause various physical and mental symptoms, including irritability. High stress, poor nutrition, and insufficient sleep can affect the human hormonal balance.
Other possible causes of hormonal imbalance include;
- Diabetes
- hyperthyroidism
- Polycystic ovary syndrome
- Menopause
Low levels of testosterone or high levels of estrogen can make men irritable.
Premenstrual Syndrome.
Premenstrual syndrome (PMS) is an example of a hormonal imbalance that can lead to mood swings and irritability.
Premenstrual syndrome is a widespread problem; more than 90% of women report symptoms of this syndrome the week or two before their period.
Other common symptoms of premenstrual syndrome include;
- Headache
- Tiredness
- Feeling unwell
- Increased anxiety
- Tendency to cry
- Food cravings
- Flatulence
- Tender or swollen breasts
- Constipation or diarrhea
If a person experiences irritability, depression, or anxiety towards the end of their period, they may have premenstrual dysphoric disorder (PMDD). This disorder affects up to 5% of women of reproductive age.
Irritability in children.
Young children are more or less irritable at times. These stages are a natural part of their growth process.
Children usually seem irritable when they have a viral or bacterial infection. This irritability will usually disappear when the body recovers.
In other situations, irritability in children and adolescents can indicate a mood or behavioral disorder, such as:
- Anxiety disorder
- Attention deficit hyperactivity disorder (ADHD)
- Oppositional defiant disorder (ODD)
- Depression
Mood and behavioral disorders are relatively common. According to a study conducted in 2019 about mood and behavioral disorders of children aged 3 to 17;
- 7.4% of children have behavioral disorders.
- 7.1% of children have anxiety.
- 3.2% of children have depression.
Irritability in older adults.
The causes of irritability in older people are similar to those of younger people. However, mood changes, depression, and irritability in these people are more likely related to physical pain, isolation, loneliness, or underlying illnesses.
The National Institute on Aging states that mood swings, personality changes, and increased irritability are early symptoms of Alzheimer’s disease, the most common form of dementia.
Treatment of irritability.
Treatment options available for irritability vary depending on the cause. Effective treatment of the causative agent relieves irritability and other associated symptoms.
Medications such as mood stabilizers and antidepressants can help treat mood disorders. A professional consultation with a psychiatrist can help you determine the necessary medicines and reduce symptoms related to mood swings, such as fear, anxiety, and irritability.
Treatment of hormonal problems generally includes diet management and lifestyle changes, and hormone therapy.
Hormone therapy may not work for everyone, so it’s best to talk to a medical professional before taking hormone supplements.
Ways to control irritability.
People can control their irritability in several different ways. Specific methods work better for some people than others. It is up to the person to determine which coping mechanism suits their personality and lifestyle. For example, you can control your irritability to a great extent with regular exercise.
- Regular exercise
- Eating a balanced diet full of whole foods like fruits and vegetables and low in processed foods.
- Regular sleep schedule
- Practicing a calm breathing technique
- Meditation practice
- Talking to family members and trusted friends about your problem
- See a psychiatrist or mental health counselor
- Record emotional state continuously to track mood changes and triggers
People usually experience periods of irritability in response to stressful situations. But the experience of constant and constant irritability can indicate the presence of a physical or mental illness in a person, such as what is given below;
- Depression
- Anxiety
- Low blood sugar
- Hormonal imbalance
Children usually seem irritable at times as a natural part of their development. Otherwise, irritability may be due to an infection, a mood disorder, or a behavioral disorder such as hyperactivity, depression, or anxiety.
Older people may also experience frequent irritability if they feel isolated or lonely. Neurodegenerative diseases, such as Alzheimer’s, can also change a person’s mood or personality.
Finally, if you need help managing your irritability, you can talk to a doctor or a mental health professional about this and get help from them.
What is irritability and what are its common causes?
Irritability is a sensory experience shared by all humans. It can be caused by many factors including anxiety and stress, lack of sleep, low blood sugar levels, and hormonal changes. Severe or prolonged irritability can sometimes indicate an underlying disease such as diabetes or an infection, or a mental disorder such as anxiety or depression.
What are some symptoms that accompany increased irritability?
Symptoms that often accompany increased irritability include confusion or difficulty concentrating, excessive sweating, fast heartbeat, and rapid or shallow breathing.
How does stress and anxiety contribute to irritability?
Going through a stressful period can cause a person to feel more irritable than usual. When a person experiences a stressful event, it becomes more difficult for them to manage their emotions, and they feel overwhelmed. This can lead to less patience with the people around them and increased irritability.
How is irritability related to depression?
Depression is one of the most common mental health disorders today and often causes feelings of constant sadness, fatigue, and irritability. One of the early symptoms of depression or relapse of depression is a feeling of extreme irritability.
How does lack of sleep contribute to irritability?
Lack of sleep or lack of quality sleep makes a person feel irritable the next day. Children also become unusually moody and emotional if they don’t get enough sleep.
How does low blood sugar affect irritability?
Low blood sugar or hypoglycemia can affect a person’s physical and mental health, leading to symptoms such as irritability or nervousness, difficulty concentrating, fast heartbeat, shaking, headache, drowsiness, and feeling dizzy or lightheaded.
How does hormonal imbalance contribute to irritability?
Hormonal imbalance can cause various physical and mental symptoms, including irritability. High stress, poor nutrition, and insufficient sleep can affect the human hormonal balance.
What is premenstrual syndrome (PMS) and how does it relate to irritability?
Premenstrual syndrome (PMS) is an example of a hormonal imbalance that can lead to mood swings and irritability. More than 90% of women report symptoms of this syndrome the week or two before their period.
How does irritability manifest in children?
Young children are more or less irritable at times as part of their growth process. Irritability in children and adolescents can indicate a mood or behavioral disorder, such as anxiety disorder, attention deficit hyperactivity disorder (ADHD), oppositional defiant disorder (ODD), or depression.
How does irritability manifest in older adults?
The causes of irritability in older people are similar to those of younger people. However, mood changes, depression, and irritability in these people are more likely related to physical pain, isolation, loneliness, or underlying illnesses. Mood swings, personality changes, and increased irritability are early symptoms of Alzheimer’s disease.
What are some ways to control irritability?
Some ways to control irritability include regular exercise, eating a balanced diet, maintaining a regular sleep schedule, practicing calm breathing techniques, meditation, talking to family members and trusted friends about your problem, seeing a psychiatrist or mental health counselor, and recording emotional state continuously to track mood changes and triggers.
