In times of stress, it’s not uncommon to feel rushed, irritated, and tense. Not knowing the outcomes of a particular situation can certainly be distressing – anxiety can manifest, leaving you with neck and back pain, racing thoughts, chest pain, inability to concentrate, and more. Unfortunately, when we experience these symptoms, we may take out our frustrations on others around us – multiplying that stress and damaging our relationships. Furthermore, if we do act out on our anxious impulses, we may feel guilt afterwards, which can ramp up our anxiety even more. As you can see, it’s a perpetual cycle – but research shows it’s a common one.
Anxiety involves a number of things, including:
- Catastrophizing things with assuming the worst possible outcome
- Having an “all or nothing” perspective
- Imposing rules on yourself or others in order for the “perfect situation” to occur
- “Mind-reading” or believing that you know how others are thinking about you
- Calling yourself very mean or nasty names
- Placing more emphasis on the negatives than the positives
If you have anxiety about your relationship, for example, you may tell yourself that you’re a bad partner, that your partner doesn’t deserve you, that you’re never going to find the right person for you, and/or something else. This type of thinking often causes people to feel they need to react quickly in order to reduce the way their feeling – but if they don’t have a healthy, alternative way of releasing this anxiety, it may come out as irritability.
A 2016 study published in the Journal of the American Academy of Child and Adolescent Psychiatry found a direct link with anxiety and irritability, making treatment evermore important. If you are experiencing both anxiety and irritability, there are several things you can do:
- Pause for a moment and consider how your thoughts are influencing your actions
- Remember who you are and how you want to be as a person
- Act in a way that will purposefully turn your mood around, such as reading an enjoyable book, going for a walk, watching a good movie, etc.
- Connect with others – even engaging in laughter can help de-escalate feelings of tension and stress
Simple Recovery is a world-renowned, California state-licensed substance abuse recovery center. We offer dual diagnosis treatment, so if you are experiencing both substance abuse and symptoms of a mental disorder, call us today at 888-743-0490 so that we can work with you to restore your happiness, health, and well-being. You do not have to continue living this way; there are many people here ready to help you.