Irritability: Symptoms, Causes, & Coping Strategies

What Is Irritability?

Irritability Is a universal experience, with most people experiencing it from time to time. It is much more than a sense of being annoyed, but an overall discomfort with situations or environments that make people feel overly tense and stressed.  It is more than just a brief experience of frustration, but a feeling that every little thing is bothersome.

While it is a common emotion, it is still rather unpleasant to deal with when it is happening. Small things that might not otherwise annoy or bother you may seem like huge inconveniences, and you may even find that you feel angry or sad.

What Causes Irritability?

Because it is a common human experience, irritability can actually be caused by a number of different things. It can come from emotional or psychological causes such as worry or work stress, or from physical causes such as being sick or having physical pain.

Irritability can often be a sign of mental health or psychological disorders, both in youth and adulthood.¹ While occasional moodiness or irritability is quite normal, if it persists or is worse than normal, it could be a sign of a mental health condition.

Some medications can also have a side effect of irritability, such as the common adhd medications vyvanse, concerta, and adderall,² as well as some antidepressants or SSRIs such as prozac or zoloft. Even if someone does not experience irritability with these medications, there is a potential for symptoms of uneasiness or even irritability during withdrawal or while decreasing doses of certain medications such as SSRIs and SNRIs. It is important not to change your dose without consulting with your provider.

Common psychological causes of irritability include:

• Feelings of worry
• Frustration
• Relationship stressors
• Work stress
• Trauma history

Common mental health disorders associated with irritability include:³

• Major depressive disorder
• Anxiety disorder
• Dementia
• Bipolar disorder
• Schizophrenia
• Borderline Personality Disorder
• ADHD
• Obsessive Compulsive Disorder
• Autism

Common physical causes of irritability include:

• Sleep deprivation
• Ear infection
• Low blood sugar
• Being overly hot, or overly cold
• Physical pain
• Being hungry
• Having a toothache
• Having a cold
• Having the flu

Some medical conditions that cause hormonal changes and cause irritability include:

• Menopause
• Polycystic Ovarian Syndrome (PCOS)
• Diabetes
• Hyperthyroidism
• Premenstrual Syndrome (PMS)
• Premenstrual dysphoric disorder (PMDD)

Some other potential causes of irritability include:

• Medication changes
• SSRI withdrawal
• Caffeine withdrawal
• Alcohol or drug withdrawal
• Nicotine withdrawal

Symptoms Of Irritability

There are many different symptoms of irritability, ranging from physical symptoms to psychological. Many times, irritability is associated with a combination of physical and emotional/psychological symptoms, such as feeling tense while also experiencing difficulty sleeping. Some common symptoms include restlessness, difficulty concentrating, and tension within your body.

If the symptoms of irritability that you are experiencing are being caused by medical issues, there will often be an accompanying physical symptom. For example, if you are experiencing irritability due to a hormonal imbalance, it is likely that you will also experience symptoms such as dizziness and confusion.

Physical symptoms of irritability include:

• Sweating
• Crying
• Restlessness
• Difficulty making eye contact
• Tension
• Difficulty forming thoughts or sentences
• Trouble concentrating
• Anger

If irritability is caused by physical causes, symptoms can include:

• Fever
• Racing heart
• Insomnia or difficulty sleeping
• Feeling clammy
• Headache
• Feeling dizzy
• Difficulty breathing
• Confusion
• Food cravings
• Trouble concentrating
• Feeling lightheaded

Finding The Cause Of Irritability

If you are experiencing feelings of irritability, take a moment to reflect on what is going on in your life. Is there work or family stress? Have you been skipping meals or unable to sleep?  A quick look at your situation is often the best way to know what might be causing the irritability.

However, if you are unable to determine why you are irritable, it is worth considering causes that are not related to your life or personal situation, such as medical issues or even mental health symptoms such as depression or anxiety.

Treating Irritability

Treating irritability depends on the severity and duration of the symptoms. If you are irritable following a stressful event such as an argument with a partner or after skipping lunch, it is likely that resolving the issue by making up with your partner or eating a full meal will help alleviate many of the symptoms.

If the irritability is persisting, taking time to focus on self-care and use of healthy coping skills can be beneficial to alleviating symptoms. Sometimes symptoms of irritability can creep up after a long, stressful week, or in the aftermath of a major life event. In these situations, taking time for self care can likely decrease the symptoms over time.

However, if you find that the irritability is not going away, or if it is increasing and affecting your relationships and ability to live a fulfilling life, it likely needs to be treated professionally. Therapy is commonly recommended for those who are struggling with anger or irritability.

Irritability In Children

As children are growing and developing, it is common for them to occasionally have moments or irritability. Many displays of frustration are age appropriate, and are a normal part of their developmental stage.⁴ This is true from toddlers,who often display anger in tantrums and other displays of frustration, to teenagers, whose hormonal changes and life stressors can make them more irritable during some days.In short, irritability is a very common experience in youth.¹ Parents should be gentle and understanding, encouraging children and teens to recognize their feelings and to communicate. Supportive parents should encourage kids to think before they act, and never invalidate their feelings or ridicule them.

However, if you find that your young child is even more irritable or fussy than normal, it could be due to them having an illness or physical concern. Many kids are unable to verbalize when they are in pain or feeling discomfort, so they can act moody instead. Their moodiness could be a sign of an ear infection or another illness.

Other than normal development, or physical concerns, irritability in children is sometimes due to an underlying mental health concern such as depression, trauma, anxiety, ADHD, or others. It is important for their doctor to do a thorough assessment, while taking into account age appropriate development, before recommending a mental health diagnosis or even medication in young children.⁴ Treatment for irritability and mental health concerns in kids often involves a combination of psychotherapy and parental education and guidance.¹

Irritability In Older Adults

Irritability in older adults can affect sleep, appetite, and relationships with others. However, older adults are more likely to be irritable due to things such as loneliness, physical concerns, or mental health symptoms. Taking time for self care and to engage in positive coping skills can be helpful for older adults, as well as making an effort to socialize with family or friends to decrease isolation.

Sometimes, irritability in older adults can be due to cognitive decline, such as development of dementia or Alzheimer’s.⁵ If this is the case, a physician can assess the person’s condition and make recommendations for a plan of care.

Ways To Cope With Irritability

Occasional irritability is usually short lived and often passes on its own. But while you are experiencing it, it is uncomfortable and can feel isolating. Due to this, many people keep their irritability and any resulting anger inside, thinking that it will just pass. However, in these cases it can actually build.⁶

Consider what you need in order to improve your symptoms of irritability. For some, this might mean talking to someone to get it off their chest, or writing in a journal or diary, or using a journaling app. Taking time for yourself to enjoy quiet moments or exercise, and making sure to eat balanced meals are important ways to cope with these negative feelings.

Some ways to manage irritability include:

• Maintain a regular sleep schedule
• Exercise or move around
• Limit caffeine
• Writing in a journal
• Limit alcohol or other substances
• Treat physical pain
• Get support for trauma or difficult situations
• Take time to yourself
• Slow down
• Practice self-compassion
• Pay attention to triggers
• Eat a balanced meal
• Drink plenty of water
• Talking about it instead of keeping it inside

When to Seek Professional Help

While occasionally experiencing symptoms of irritability is likely normal, and rarely a cause for concern, sometimes irritability is a sign of a deeper issue such as a medical diagnosis or a mental health concern such as anger or depression.

If you find that you are unable to shake your irritability, and if many of the above coping skills aren’t working, it might be time to seek therapy support.  Check out an online therapist directory or online therapy platform to find a therapist who specializes in anger issues. If you think you may need medication management, there are online psychiatrist options to find someone to get a psychological evaluation for potential medication support.