Easy Ways to Quickly Boost Your Mood
If you tend to feel irritable whenever your anxiety surges, both short-term and long-term strategies can help you calm down, and decrease the occurrence of these moods in general.
However, managing irritability represents only one piece of the overall "anxiety treatment" puzzle. To have the best chance to ensure a satisfying outcome, develop a multi-faceted treatment with the help of mental health professionals. Confidant can connect you with experienced and compassionate doctors and therapists.
Combined with treatment, these tips can also help you manage irritability.
Label the Emotion
Recognize that more frequent irritable moods stem from anxiety, and are not necessarily another person's fault. When you feel particularly irritated by the people around you, stop and take a few deep breaths.
Understand that you're experiencing a temporary mood. Sometimes labeling the emotion in this way can give you enough perspective to relax and let go of irritation.
Take a Walk
Simply getting outside for some fresh air and mild exercise can improve how you feel and clear your head. To manage frequent irritability, schedule a walk into your daily routine and stick to it, even when you feel like it. Both creating routines and exercise prove beneficial for managing the symptoms of anxiety.
Carve Out Quiet Time for Yourself
Sometimes you need to spend time alone to check in with yourself and refocus your thoughts. Schedule a few 15-minute blocks throughout the day, dedicated entirely to your mental health and self-care.
Use this time to meditate, perform deep breathing exercises, write in a journal, draw or do anything else that allows you to release negative thoughts. Find an activity that works for you and make it a priority in your daily schedule.
Consume Less Caffeine
For some people, caffeine exacerbates anxiety symptoms like irritability. Coffee, some teas, and many sodas contain this stimulant. Chocolate contains caffeine as well, as do some medications for headaches or PMS symptoms.
Once you identify the sources of caffeine, try to wean yourself off of it over time until you don't feel that it heightens your anxiety. If you already limit caffeine or feel sensitive to it, cut it out of your diet completely.
Have Compassion for Yourself and Others
It doesn't feel good to experience irritability regularly, nor does it feel good to be around someone in an irritable mood. The people around you typically don't intend to irritate you. They love you, and you love them.
Remind yourself of all the positive things you appreciate about your loved ones or about your life in general to gain some perspective. An irritable mood doesn't last forever, so try to treat yourself and others with compassion even when you start to feel overwhelmed by this emotion.
You can feel less irritable on a day-to-day basis by also reducing your other anxiety symptoms. Rather than focusing solely on irritability, consider the value of managing your other symptoms in tandem with the help of a professional treatment plan.