Reflexes

Controlling sugar intake

Bad news for sweet tooth lovers: the more often you eat negativity and irritation with sweets and chocolates, the more your brain gets used to the stimulation of the sugar drug and the more acute its shortage will be felt. This is why when you decide to suddenly give up sweets on a diet, you turn into an angry beast over every little thing. Eat sugar in moderation, and if you want to reduce your intake, do it gradually.

How to deal with irritation

Irritability is fraught with deterioration not only in health, but also in relationships with others. If at first people turn a blind eye to aggression and inappropriate behavior, then over time they will get tired of it. Discontent will only grow, and a person with an unstable psyche will find himself isolated from loved ones and friends.

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To prevent this from happening, you must first recognize and accept the problem. This is sometimes painful and difficult, but necessary. The first step is always hard. After it, it is better to take a short break and choose one of the ways to restore mental health.

Establishing a daily routine

Doctors and psychologists have noticed: when people are angry about everything, they sleep until lunch, lead a sedentary lifestyle and rarely go outside. These are fatal mistakes. It has been proven that following a daily routine promotes a good mood and strengthens the immune system.

It is not necessary to immediately get up at seven in the morning and run a kilometer-long cross-country race with dousing with ice water at the end. Changes must happen gradually. You can get up and go to bed an hour earlier during the week, do feasible exercises at home, for example, exercises after waking up. Walking in the fresh air has a beneficial effect on the nervous system, because vitamins are produced under the influence of sunlight

D, which is vital for the body. To be motivated to go outside every day, you can get a dog or reward yourself with something tasty for every time you go outside.

Normalization of nutrition

A depressed state pushes a person to compensate for the lack of serotonin with the help of sweet, unhealthy, high-calorie foods. Sugar is a food drug that produces a feeling of pleasure, which is why we constantly crave it.

Irritable people are also not averse to eating at night, swapping dessert and main course, and drinking increased amounts of tea and coffee, which stimulate the nervous system even more. Coffee causes insomnia, and strong black tea increases aggression.

Uncontrolled eating negatively affects not only the mental, but also the physical state. Excess weight, problems with blood sugar and cholesterol, diarrhea, gastritis, increased stress on the heart, skin problems, lack of vitamins - this is not the whole list of the consequences of poor nutrition. All this is unlikely to help fight irritability.

Doctors advise starting to change your diet and eating hours gradually. First of all, you need to give up fast food and sweets and replace them with nuts, fruits, and honey. Next, you should normalize your diet, that is, have breakfast, lunch and dinner at the appropriate time. In addition, you need to eat in small portions. Instead of soda and coffee, drink a lot of clean water without carbon. At first it will be difficult to overcome the whims of the body, which requires “tasty”, but within a week pleasant changes will follow in the form of a good mood and improved overall well-being.

Meditations

When everything is annoying, it is difficult to adequately perceive the surrounding reality. It has been proven that Buddhist practices have beneficial effects on the psyche. Spiritual exercises help restore harmony, calm down, and put thoughts and feelings in order. After just a few sessions, a person begins to control aggressive impulses and feels a surge of strength. The concentration of attention will increase, the emotional background will level out.

You need to meditate alone, in silence or with relaxing music. You can imagine a place where no one bothers you, for example, a sea beach or a forest clearing. At first it will be difficult to get extraneous thoughts out of your head, but over time everything will work out. The point of meditation is to completely free your consciousness, contemplate and enjoy emptiness, and feel like a full part of a huge, beautiful world.

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It is recommended to start doing yoga in parallel with meditation. This will strengthen the body and help it quickly get rid of excessive irritability.

A change of scenery

A long stay in one place or a familiar daily route will drive anyone crazy. Every person needs new experiences. It is known that depression and irritability worsen in the autumn-spring periods, when a dull gray picture is observed outside the window day after day.

To prevent apathy from taking over, you should periodically go out into nature, visit entertainment venues, meet with friends, or devote time to your favorite hobby. This will be a breath of fresh air and will displace unpleasant memories. If there is no money for a vacation abroad, it is enough to go to a neighboring city, visit relatives in the village or go to an exhibition, that is, in any way to get out of the daily routine.

Help from a psychologist

If you don’t have the strength to deal with the surprises of the nervous system on your own, then it’s better to consult a psychologist. He will help establish the root cause of irritability, make a diagnosis and offer adequate treatment methods.

Nervousness can be successfully treated with the help of psychoanalysis, NLP techniques, and art therapy. In combination with suitable medications, this will quickly give a positive result.

sunlight

Lack of sunlight also has a bad effect on our mood. The ideal option to reduce this impact would be to move to a place where there are many more sunny days per year than cloudy and rainy ones. However, not everyone has this opportunity, and during quarantine, even in your own city, you shouldn’t go out yet. To somehow make up for the lack of light while we are forced to stay at home, try to spend more time near windows, keep the curtains closed and add foods rich in vitamin D to your diet.

Causes of aggressive behavior

The basis of irritability lies in what causes it. Experts divide the causes of anger into external and internal. External ones are located in the environment that surrounds a person, internal ones - in him.

External factors:

Noise. Even something as trivial as regularly exposing your eardrums to loud noises can lead to unreasonable outbursts of anger. Today, many professions involve constant sound overload. It is vitally important for subway drivers, construction workers, entertainment center workers, musicians, and pilots to have the opportunity to be quiet after work. If it is absent, then over time irritability will become chronic. Both the sounds themselves and their sources: animals, people, devices begin to unnerve.
Tense relationships within the family (with your significant other, with parents, children). A person comes home to relax, be in a calm environment, discuss the past day, and get support. If loved ones do not allow you to relax, you end up with a vicious circle in which there is no place for peace. The wife constantly nags, the children are rude and capricious, the parents are annoying with constant nagging. It is no wonder that in such a situation aggression will sooner or later manifest itself.
Unsuitable living conditions. Disorder, lack of financial resources, devastation - all this does not add to a good mood. Often, many simply do not have the opportunity to change something, but they cannot come to terms with this state of affairs. A person begins to escape from irritants with the help of alcohol or taking psychotropic substances, which only aggravates the problem.
Unplanned situation. The desire to keep everything under control is common to many. This gives a feeling of stability and comfort. However, it is impossible to control absolutely everything. Sometimes something happens that could not be predicted: an accident, the death of a loved one, sudden dismissal, theft. In such situations, irritability appears due to a lost sense of control.

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To overcome these problems, desire alone is not enough. Here you also need time, motivation and support to find the strength to resist irritants or eradicate them. Often, provocateurs are tightly attached to a person, because it is not so easy to quit work overnight, get a divorce or move.

Internal components:

Character traits. Some people themselves are short-tempered and mentally unstable. They are easily excited, subject to sudden mood swings, nervous and lack self-control. This is an innate feature that is useless to fight. People of this group are comfortable living like this, even though those around them feel out of place.
Unjustified expectations and perfectionism. There is a category of people who, in any conditions, strive for the ideal, regardless of their own abilities or surrounding factors. They try to fit their life and everything in it to a certain standard of perfection and begin to experience discomfort and irritation if this does not work out. Some parents drill perfectionism into the heads of their children from an early age, which leads to problems in the future. For example, a child does everything according to a template where it is necessary to show imagination and ingenuity. Of course, he doesn’t succeed, which leads to irritability. Or another example: a girl draws an image of an ideal man in her head and does not find him. She gets upset, not realizing that the ideal does not exist.
Fatigue and lack of sleep. Doctors believe that to maintain vigor and normal well-being, a person needs to sleep at least 8 hours a day. Violation of this norm leads to fatigue, insomnia and increased irritability. Excessive mental stress, for example, at work or study, when you have to stay late studying the next report or fall asleep over textbooks, has a negative impact on the psyche.
Hormones. The weak half of humanity is directly dependent on the characteristics of their body. This manifests itself in a sharp change in mood before menstruation. The scientific name for atypical behavior is premenstrual syndrome or PMS. During this period, ladies become irritable, freak out, cry, laugh for no reason, and get offended by unimportant things. Scientists believe that this condition is caused by an imbalance of female sex hormones during the premenstrual period. Estrogen regulates aggression, and progesterone regulates feelings of depression. Sharp jumps in these substances turn the young lady either into a mad hysteric or into a crybaby. The situation is aggravated by the deterioration of the woman’s physical condition. Women have headaches and chest pains, nausea, general weakness, and dizziness. By the way, similar behavior has been recorded in pregnant women in the first trimester.

Depression. Lack of interest in life for a long time leaves its mark on the psyche. Depression is characterized by depressed mood, general lack of energy and irritability. Because of this, the production of the joy hormone serotonin is disrupted in the brain. It becomes difficult for a person to do even the usual things, and everything else causes severe psychological discomfort. Depression must be treated, otherwise it will only progress.

High-quality recovery after physical activity

Don't forget about recovery and rest after heavy physical activity. Large amounts of the stress hormone cortisol, which is produced during and after exercise or strenuous physical work, can cause severe irritation and anxiety. Therefore, do not put too much stress on your own body, allow yourself full days without physical activity (or with a minimum), eat right, go for a massage, etc.