irritable? How to get better at dealing with…

An angry mood can have many different causes. Most people don’t consciously react aggressively, it just comes along.

In some cases, it is as simple as feeling hungry, hormonal imbalance or stress due to various reasons.

In other cases, this is a learned behavior inherited, for example, from a parent. Psychiatrist D. Johnson believes that anger is often a way to channel other emotions that are difficult to express – such as fear, anxiety, pain, and shame.

Is it possible to get better at managing your mood?

In the case of adversity or provocation, it is often easier to turn to anger, and over time it risks normalization – although it is rarely the healthiest way to deal with emotions. It’s not very pleasant for the ocean either.

But as with so many other things, practice makes perfect. If we once learned to react to anger, we can also learn to act differently.

Below, experts explain what you can do, both in the short and long term.

1. In the short term

Easier said than done, but for now it’s important to focus on how your body reacts when you’re angry.

Try to catch yourself in the moment and take a deep breath. If you can get out of a situation that makes you angry, for example, take a walk or count down from a hundred, do it, says psychotherapist Lucy Beresford to The Brits metro.

The important thing is to shift the focus away from the situation that upset you. Try to relax and let the tension in your body drain. Think about breathing and try to regain control of your body.

2. Long term

Getting to the core of the problem requires more time and effort. Beresford recommends therapy to truly understand the root cause of anger — whether it’s an inherited defense mechanism or a way to express other, deeper feelings.

Cognitive behavioral therapy is also a good alternative to finding healthier and more productive ways of dealing with adversity.

Noting when you lose your temper and thinking about how to handle the situation in a less aggressive way can be very helpful. Johnson says evaluation is an important part of learning and change.

Relaxation exercises and some lifestyle changes can be of great value to your overall mental health. Prioritize sleep, a balanced diet, and get as much physical activity as possible. Keep track of your stress levels.