If it seems like people are more irritable nowadays than ever before, you may be right. Life happens, holidays happen, and, yes, sobriety happens. Those are all things that can be irritating but at people’s cores, they generally seem to be more irritable on a daily basis. You do not have to join the ranks of those who are not feeling the joy in their soul these days. Learn some tips to stop feeling so annoyed and enhance your inner calm.
Focus on Wants
Irritability removes us from the present moment and takes us into another place. If you are out to eat with a friend, you may be focused on noises around you, looking at other people, or listening in to other conversations that are distracting. It is impossible to fully hear the person you are with. These distractions keep your focus, robbing you of being fully present with your friend. If you listen, you may learn how to be captivated by what that person is saying and practice being captivated by the situation. When you rob yourself of the impact a person can have on your life in that moment, you realize you were not really able to fully be present to what was happening and end up feeling like you missed out. Focus in on your desires and wants. Don’t worry about what is going on around you. Instead, focus on what it is you really want and try to be present to that, instead.
Know the Triggers
Just like in addiction recovery, there are healthy ways to reduce irritability that do not harm other people or keep you from being focused on the present moment. If you are struggling with this, make a list of what triggers you to be out of the moment and off on some other tangent in your mind. Irritation builds quickly when you are focusing on things outside yourself to bring inner peace. It may be ridiculous little things, but they all add up to bigger things. Keeping and sharing a list of things that make you less irritable cn shift your focus to seek those things instead of avoiding what irritates you. Write down what is bothering you and try to avoid some of the triggers. You may also try writing some tips for how to avoid getting further worked up and annoyed. If you find these methods helpful, the end result may be a much happier and more present life.
Tips to Start
If you are struggling with feeling more irritated than usual, these tips may help you lower that anxiety, stress, and irritability rising up in your stomach, chest, and throat at every turn:
- Practice deep breathing exercises, inhaling through the nose, out through the nose or mouth very slowly
- Find yoga or meditation space to practice for slowing
- Regain a sense of stillness in your life and focus on building on that
Don’t let your irritability stop you from being out and about with friends and loved ones. It is too easy to hide when everything brings anxiety and stress, even anger, to the surface. If you are struggling, find a way get some help and seek support from others who understand the experience.
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