How to Improve mood and decrease irritability

Irritability is a common symptom of anxiety - especially anxiety attacks. Those with severe anxiety often find that they're easy to upset, and unfortunately this means that those close to you both literally (as in distance) and figuratively (as in close partners) are at risk for causing you to lash out because of this irritability.

It's not unlike depression, where your mind is genuinely altered to have not necessarily negative thoughts, but worrisome thoughts that make it hard to cope with daily life. Many people with anxiety are "in their own head" 24 hours a day, trying as hard as they can to feel happier again.

When you are that close to the edge, it's no wonder that so many people struggle to maintain their emotions, and are quick to negative ones. When you are dealing with so many anxiety symptoms always, you are in such a struggle with yourself that anything that adds to it makes it even harder to control in the future.

Many people who suffer from depression, anxiety and other mental health disorders report feeling irritable. It’s a sign that you’re stressed out and having a tough time coping with stress in healthy ways. Irritability can cause issues at work and in your relationships. Fortunately, you can take steps to reduce your irritability. If your mood significantly impacts your ability to succeed at work and maintain healthy relationships, you might want to get help from a mental health professional, because you might be suffering from something more than irritability.

Step 1

Pay attention to your mood and body recommends Psychology Today. You’re more likely to feel irritable when you’re bored, not comfortable, physically, tired and hungry. Take care of your physical needs in order to prevent irritability and anger.

Step 2

Exercise to prevent and cope with your emotions. MayoClinic.com reports that you can alleviate anger by going on a walk, jogging, playing sports or doing other physical activities. Try to get in at least 20 minutes of physical activity each day. This will also help reduce symptoms of depression and anxiety.

Step 3

Identify your stress by taking the time to write it down each day. Each evening, take a few minutes to write down things that are affecting your mood. For example, you might include the fight with your spouse and the unpaid electric bill. Circle each thing that you have control over, and write down specific steps you can take to fix those things. Try to take small steps each day to deal with the things that are causing you stress.

Step 4

Spend at least 15 minutes each day doing something that you enjoy. You could paint your nails, read a mystery novel or take photographs in your backyard. If you don’t give yourself time to be happy during the day, you’re more likely to be irritable.

Step 5

Practice relaxation techniques. When you notice your mood changing from calm to irritable or angry, take a ten-minute time-out and practice a relaxation technique such as guided meditation. For this technique, close your eyes and imagine that you’re at a place that makes you feel safe and happy. Try to engage all of your senses. For instance, if you imagine that you’re hiking in the woods, smell the clean air, feel the leaves crunch under your feet, picture the colors of the trees and hear the birds chirping.

Natural ways to Improve your mood

Ginseng

Ginseng can have several advantages for health including mood. There are three ginseng herb species, but the most important of the three are Asian (Panax) ginseng and American ginseng (Panax quinquefolius). These herbs are shown to have the most advantages for people who need to improve their mood. Ginseng has also been shown to inhibit tumor growth, relieve symptoms of diabetes and boost the immune system. Ginseng is available in several forms, and is available over-the-counter without a prescription. Ginseng is available in extracts, liquid or pill form.

DMG

(Dimethylglycine)

An important supplement that can be obtained naturally from diet, the molecule is part of a group of important chemicals called methyl donors. This chemical structure is essential to the body, and plays many important roles. The body’s ability to attach a methyl group to another molecule enhances enzyme production, chemical metabolism, as well as mood and energy levels. For DMG to work optimally biochemically, folate intake and levels in the body must be adequate. DMG is noted to increase physical stamina and energy levels. In children, it has been seen to increase attention span and decrease irritability.

5-HTP

(5-Hydroxytryptophan)

Building block to the neurotransmitter Serotonin, which regulates mood balance. 5-HTP is a derivative of the amino acid L-Tryptophan, which is both produced by the body and found in high-protein foods such as dairy products, fish, poultry and other lean meats. The supplement form of 5-HTP is naturally extracted from the seeds of Griffonia simplicifolia, a tree native to the Ivory Coast and Ghana. 5-HTP is a nutrient that acts as a building block for the neurotransmitter Serotonin and may help to promote healthy neurotransmitter balance following daily use for two to six weeks.

Lavender

Lavender is a common herb used in aromatherapy for mental health and mood. Lavender is a part of aromatherapy for headaches and depression. Lavender is a part of several scented products like perfumes soaps, shampoos and sachets. The plant is usually extracted into an oil and used in aromatherapy for mood, stress and anxiety. Lavender should be used with the recommendation of a physician, because it can interact with other medications.

St. John’s Wort

Natural reuptake inhibitor that supports a healthy neurotransmitter balance. St. John’s Wort is an aromatic perennial herb with an abundance of golden-yellow flowers. Tiny perforations filled with phytochemical-rich oils cover the aerial (above- ground) portions of St. John’s Wort and yield an extract that gives the plant its primary health benefits. Current usage statistics indicate that millions of Americans supplement their daily diets with St. John’s Wort to promote positive mood balance. The medicinal components of St. John’s Wort, which include Hypericin and Hyperforin, have been clinically shown to promote a healthy neurotransmitter balance, which can help to provide positive mood support following two to six weeks of continued use.

L-Threonine

The Princeton Brain Bio Institute found that low levels of the essential amino acid threonine have been found in people with depression, they found that increasing threonine levels could help improve mood. Sesame seeds in all shapes and forms are one of the best food sources of this nutrient. It supports cardiovascular, liver, central nervous, and immune system function. L-threonine has been researched for ALS because it affects glutamate metabolism.

Kava Kava

Kava kava is a root that is used to relax and soothe mood. Kava is found in tea or in pill form, and it can be purchased at a local vitamin shop or health food store. Kava grows in the South Pacific and is used for medicinal purposes including mood and insomnia. Kava is found in pills to help patients with anxiety, but it’s also known for its ability to help addicts through withdrawal symptoms that include insomnia. Kava improves mood for people, helping them reduce anxiety during withdrawal. Kava should be taken with caution, since it has been shown to harm the liver when taken in excess.

SAM-e

(S-Adenosylmethionine)

Natural reuptake inhibitor used to support a healthy neurotransmitter balance. SAM-e (pronounced “sammy”) is a naturally occurring chemical that performs a wide range of functions throughout the body. In clinical study, SAM-e supplementation has demonstrated a broad spectrum of action to stimulate neurotransmitter productivity and maintain healthy cell-to-cell communication. Italian researchers discovered the benefits of SAM-e in the 1970s, when they observed it to have significant effects on individuals experiencing mood changes. SAM-e has been available over the counter in the United States since 1996, and is widely used as a dietary supplement to provide positive support for depressed mood and mild to moderate mood changes caused by everyday stress, including occasional nervousness, nervous tension and anxiety.

R-Alpha Lipoic Acid

R-Alpha Lipoic Acid is made by the human body and its levels drop by age. There are functional differences between endogenous (produced by the body) and exogenous (from supplements): Endogenous R-Alpha Lipoic Acid is bound to proteins, whereas the exogenous (supplemental) is unattached and easily goes into circulation. Both spatial and temporal memory improves with R-Alpha Lipoic Acid supplementation and oxidative damage to the hippocampus of the brain decreases. It has been said that the Acetyl-L-carnitine/alpha-lipoic acid combo may also protect from neurodegeneration or cognitive impairment. This combination also shows enormous potential for neurological repair in diseases such as: age related dementia; Amyotrophic lateral sclerosis (ALS), which is better known as Lou Gehrig’s disease; Alzheimer’s disease (AD); and Multiple sclerosis (MS), which is also known as “disseminated sclerosis” or “encephalomyelitis disseminata.”

Passion Flower

Natural sedative relieves occasional anxiety and mild panic attacks. Passion Flower is a woody vine that bears small berry-like fruit calledgrandilla. The brightly colored flowers and above-ground portions of the Passion Flower vine are used to derive medicinal compounds that relax the central nervous system and promote emotional balance. In the United States, Passion Flower is classified as GRAS (Generally Recognized as Safe) by the Food and Drug Administration. Substances that receive a GRAS classification have maintained a long, safe history of common use in foods or have been determined to be safe based on proven scientific research.

Winter Cherry

Relieves nervous tension, occasional anxiety and mental fatigue. Winter Cherry, or Ashwagandha Root, is among the most prominent herbal preparations used in Ayurveda, a holistic system of medicine that originated in India. The root of this small evergreen shrub is primarily recognized for its adaptogenic properties, meaning it naturally increases the body’s resistance to physical and emotional stress. Practitioners of Ayurveda traditionally prescribe Winter Cherry to promote gentle relaxation and emotional balance. Research has shown that Winter Cherry is a safe, natural sedative that produces the most noticeable benefits following daily use for two to six weeks.

Arctic Root

(Rhodiola Rosea)

Relieves occasional anxiety and positively supports the body during periods of stress. Arctic Root is a plant indigenous to Siberia, where it thrives in high altitudes and dry arctic climate. The primary medicinal compounds of Arctic Root are derived from the root of the plant.

In Russia, Scandinavia and much of Europe, Arctic Root has been traditionally recognized for its adaptogenic properties. An adaptogen is a physiological agent that naturally increases the body’s resistance to physical and emotional stress. Rhodiola Rosea has been clinically shown to stimulate Serotonin, Norepinephrine and Dopamine activity, and may help to support healthy neurotransmitter balance.