What triggers irritability? Information on manifestations, intensity, and remedies.
Frustration is a common sentiment where an individual might feel less patient than normal. Several elements can trigger or intensify frustration, including demanding circumstances, sleep deficiency, and hormonal fluctuations.
When an individual becomes frustrated, even minor issues that typically don't bother them can stir up anger or agitation. The resulting tension can heighten their sensitivity towards stressful scenarios.
Prolonged and persistent frustration might indicate an underlying issue, such as an infection, diabetes, or mental health problems like anxiety or depression.
Symptoms accompanying increased frustration may include:
- difficulties in focusing or comprehending
- excessive sweating
- an accelerated heartbeat
- rapid breathing
This article examines the various causes of frustration in both adults and children and provides advice for managing frustration.
Remark on sexual orientation and identity
Sex and sexual orientation are complex and multifaceted concepts. Throughout this article, we will utilize the terms "male" and "female" to refer to the sex assigned at birth. To learn more, click here.
Stressful circumstances
Navigating challenging times can make an individual feel more tense than usual.
When individuals face challenging life situations, they may struggle to manage their emotions and may feel overwhelmed. This can stem from career demands, education, traumatic experiences, or grief. A person may find themselves growing less patient with others.
Feeling overwhelmed by challenging circumstances is natural, but prolonged exposure to stress can result in burnout. Identifying early signs of stress and taking measures to alleviate this feeling can help prevent burnout.
The National Alliance on Mental Illness provides helpful coping strategies for handling stressful periods.
Depression
An estimated 21 million adults in the United States were affected by depression in 2020. Depression manifests in a diverse range of symptoms, often resulting in persistent sadness, exhaustion, and agitation.
One of the earliest signs of depression or depression recurrence is heightened feelings of irritability.
Irritability is more likely to emerge as a symptom of depression in individuals with a penis than in those with a vagina. It frequently coincides with aggressive impulses, reckless behavior, and substance misuse.
According to the DSM-5, people may be diagnosed with depression if they experience any of the following symptoms for 2 or more weeks:
- feelings of guilt, worthlessness, or despair
- loss of interest in previously enjoyable activities
- exhaustion
- focus or memory problems
- headaches
- digestive issues
- sudden changes in appetite or weight
Not everyone experiences every symptom of depression. Symptoms can vary in intensity and duration.
Anxiety
Anxiety often develops in response to stressful life events, such as work-related concerns, test preparation, or significant life transitions. This type of anxiety usually subsides as soon as the stressful situation passes.
However, anxiety can linger or worsen over time and significantly impact an individual's daily activities, job performance, and interpersonal relationships.
If an individual experiences excessive anxiety or worry that lasts for days, they may suffer from generalized anxiety disorder (GAD). Anxiety disorders affect approximately 18% of the U.S. population annually.
GAD symptoms may include:
- irritability
- rapid heartbeat
- shallow breathing
- muscle tension
- difficulty concentrating or making decisions
- sleep difficulties
People may also encounter panic attacks. Panic attacks refer to intense fear that erupts suddenly and amplifies within minutes without any apparent cause. Triggers can vary among individuals and may not always be apparent.
Individuals who experience panic attacks might spend a considerable amount of time worrying about future attacks. They may go to great lengths to avoid situations, places, or behaviors that could trigger an attack. Thinking about triggers and panic attacks can leave a person feeling overwhelmed and agitated.
Phobia disorders
The term "phobia" refers to an intense fear or anxiety towards a specific object, individual, or situation.
Thoughts of or exposure to the phobic situation or item can leave an individual feeling overwhelmed and more irritable than usual.
People with phobia disorders may experience intense fear or anxiety regarding:
- flying
- heights
- injections
- blood
- being outdoors
- social situations
- particular animals, such as dogs or snakes
Sleep deprivation
Lack of adequate sleep, or sleep deprivation, can make an individual feel irritable the next day. Children, in particular, are more likely to display unusually irritable or emotional behavior if they have not had enough restful sleep.
If an individual feels chronically tired or finds that sleep does not leave them feeling refreshed, they may be suffering from a sleep disorder that causes them to wake up frequently during the night, such as insomnia or sleep apnea.
Adults should aim for at least 7-8 hours of sleep per night. Previous studies suggest that teenagers require 8-10 hours, while infants may need up to 16 hours.
Getting enough restful sleep is essential for maintaining overall health. It contributes to enhancing mental performance, focus, and immune system function. It also reduces the risk of heart disease and depression.
People may improve their sleep quality by adopting the following practices:
- skipping large meals and steering clear of stimulants like caffeine and alcohol before bedtime
- sleeping in a dim, peaceful environment
- removing gadgets like TVs, computers, and phones from the sleeping area
- making an effort to sleep and wake up at the same time each day, even on weekends
- engaging in regular physical activity
Low energy levels
Low energy levels, often referred to as hypoglycemia, can negatively impact both a person's physical and mental wellbeing. Hypoglycemia is commonly experienced by those with diabetes as a result of insulin and other diabetes medications.
However, people without diabetes can also experience temporary hypoglycemia if they haven't eaten in several hours.
The symptoms include:
- being short-tempered
- feeling jittery
- difficulty focusing
- an rapid heartbeat
- shaking
- headaches
- drowsiness
- feeling dizzy or lightheaded
Hypoglycemia may also interfere with a person's sleep. Individuals might experience nightmares and excessive sweating throughout the night.
Hormonal fluctuations
Hormonal imbalances can result in various physical and emotional symptoms, including mood swings. Stress, poor nutrition, and insufficient sleep can influence hormone levels.
Other causes of hormonal imbalances include:
- diabetes
- overactive thyroid (hyperthyroidism)
- polycystic ovary syndrome (PCOS)
- menopause
Low testosterone or high estrogen levels might lead to mood swings in individuals with male genitalia.
Pre-menstrual symptoms
Pre-menstrual syndrome (PMS) is a common hormonal imbalance that can cause sudden changes in mood and irritability.
PMS is prevalent, with around half of women reporting PMS symptoms during the week or two before their period.
Other common PMS symptoms include:
- headaches
- fatigue
- low mood
- increased anxiety
- crying easily
- food cravings
- abdominal bloating
- tender or swollen breasts
- irregular bowel movements (constipation or diarrhea)
If someone experiences extreme irritability, depression, or anxiety, they might have premenstrual dysphoric disorder (PMDD). A healthcare professional can provide information on treatment options for PMDD.
Irritability in children
Children will experience fluctuations in their moods and levels of irritability as part of their development.
Children may appear more irritable if they have an infection. This stage should pass as the child recovers.
In some cases, irritability in children and adolescents could indicate a mood or behavior disorder, such as:
- anxiety disorder
- attention deficit hyperactivity disorder (ADHD)
- oppositional defiant disorder (ODD)
- depression
Mood and behavior disorders are fairly common. According to a 2019 study on mood and behavior disorders in children aged 3 to 17 years:
- 7.4% have a behavior or conduct disorder
- 7.1% have anxiety
- 3.2% have depression
Irritability in older adults
The causes of irritability in older adults are the same as in younger adults. However, there is an increased probability that frequent mood swings, depression, and irritability could be related to:
- physical pain
- isolation
- loneliness
- an underlying medical condition
Sudden mood changes, personality shifts, and increased agitation may be early signs of dementia, especially Alzheimer's disease, the most common form of dementia.
Learn more about the early signs of dementia.
Treatment options
Treatment options for irritability will depend on the underlying cause. Effectively managing the cause should alleviate feelings of irritability and other related symptoms.
Medications, such as mood stabilizers and antidepressants, can assist in treating mood disorders. Professional counseling can help reduce mood-related symptoms, like fear, worry, and irritability.
Treatment for hormonal imbalances can include diet and lifestyle changes as well as hormone replacement therapy.
Hormone replacement therapy might not be suitable for everyone. Therefore, it's best to consult with a trained healthcare professional before starting hormone supplements.
Methods for managing irritability
Individuals can manage their irritability through various avenues. What works best for an individual may differ from what works best for others. It is up to the individual to determine which coping mechanisms best suit their personality and lifestyle.
A few general tips for managing irritability include:
- regular exercise
- consuming a nutritious diet filled with whole foods, such as fruits and vegetables, and low in processed foods
- maintaining a consistent sleep schedule
- practicing deep breathing exercises
- practicing meditation
- speaking to trusted friends and family members
- scheduling an appointment with a mental health professional
- using a journal to document mood changes and triggers
Conclusion
Irritability can occur in response to stressful circumstances. Persistent irritability may indicate an underlying physical or emotional condition, such as:
- depression
- anxiety
- low blood sugar
- hormonal imbalances
Children may experience irritability as a normal part of their development. In other cases, irritability may be due to an infection, mood disorder, or behavior disorder, such as ADHD, depression, or anxiety.
Older adults may also encounter frequent bouts of irritability if they feel isolated or lonely. Neurodegenerative diseases, like Alzheimer's disease, can cause changes in a person's mood or personality.
Individuals can meet with a doctor or mental health professional if they feel they need help managing their irritability.
- When an individual is experiencing frustration, they might also struggle with other health issues, such as sleep deprivation, depression, or anxiety.
- Stressful circumstances can lead to hormonal fluctuations, which can cause mood swings and irritability.
- Individuals with depression may experience heightened feelings of irritability, often accompanied by aggressive impulses and substance misuse.
- Anxiety disorders, including generalized anxiety disorder, can result in symptoms like irritability, rapid heartbeat, and difficulty concentrating.
- Phobia disorders can cause intense fear and anxiety, leading to increased irritability when faced with the phobic situation.
- Sleep deprivation can make an individual feel irritable the next day, which can be particularly pronounced in children.
- Hormonal imbalances, such as those caused by polycystic ovary syndrome or menopause, can lead to mood swings and irritability in individuals with male or female genitalia.
- Premenstrual syndrome (PMS) is a common hormonal imbalance that can cause sudden changes in mood and irritability, particularly in the week or two before a person's period.
