What is irritability?

Irritability involves feelings of anger, frustration, impatience and quick annoyance which can be triggered by small things.

People with irritability may react with anger to slight frustration. They have a short temper and may snap at people.

Irritability can be a symptom of a mental health condition such as depression, anxiety or bipolar disorder, or it may be due to a physical condition.

What symptoms are related to irritability?

Symptoms associated with irritability may include:

• moodiness — feeling annoyed and grumpy
• increased sensitivity to sensory stimuli such as smells and sounds
• aggression
• agitation
• frustration

What causes irritability?

Irritability can be caused by hunger, fatigue, drug and alcohol use and mental and physical health conditions.

Physical health conditions can include:

• dementia
• premenstrual syndrome (PMS)
• sleep problems
• thyroid problems (overactive thyroid, underactive thyroid)
• traumatic brain injury
• chronic pain
• substance withdrawal from caffeine, cannabis, tobacco etc.

Mental health conditions that can cause irritability include:

• depression, bipolar disorder and anxiety
• post-traumatic stress disorder (PTSD)
• acute stress disorder
• oppositional defiant disorder
• antisocial personality disorder
• Attention deficit hyperactivity disorder (ADHD)

Many children are irritable at times. But if children are irritable all the time or much more frequently than their peers, it may be a sign of a health problem, such as anxiety or depression.

When should I see my doctor?

It's common to feel irritable from time to time. If you feel unusually irritable or are constantly irritable or on edge, it is important to talk to your doctor.

They will be able to assess if your irritability is a symptom of a mental health condition or another underlying physical condition.

How is irritability treated?

If there is an underlying health condition causing your irritability, your doctor will recommend treatment that is relevant to your diagnosis. For example, if your irritability is linked to a mental health condition, they may refer you to a psychiatrist or psychologist. They may recommend psychotherapy, such as cognitive behavioural therapy (CBT), or medicines, or both.

You could also try some self-help strategies to reduce your feeling of irritability.

What self-help strategies can I use to reduce irritability?

Here are some tips to try reduce irritability.

• Reduce stimulants such as coffee, tea, tobacco, drugs.
• Reduce alcohol use.
• Get enough sleep and practise good sleep hygiene to give yourself the best chance of good quality sleep.
• Identify your triggers or the source of your irritability so you can manage it.
• Keep a diary and rate your levels of anxiety and irritability on a daily basis and see if you can identify a pattern. The Black Dog Institute has a daily mood chart you can use.
• Practise relaxation techniques or mindfulness to see if they help improve your mood.

You could also try these practical options:

• Take a walk, go for a swim or try another type of physical activity.
• Listen to music or watch television.
• Read a book.
• Take an exercise class such as yoga or Pilates or try exercising at home.
• Take a relaxing bath or pamper yourself for an hour.
• Do something creative such as painting or making something.

Daily actions to improve your mental health

Research from MindSpot has shown that regularly performing five simple daily actions can improve your mental health.

Resources and support

If you need help, talking to your doctor is a good place to start. If you'd like to find out more or talk to someone else, here are some organisations that can help:

• MindSpot Clinic helps those suffering from anxiety or depression. Call 1800 61 44 34.
• Beyond Blue is for anyone feeling depressed or anxious. Call 1300 22 4636 or chat online.
• Black Dog Institute assists people affected by depression and extreme mood swings with online help and support groups.
• Lifeline is for anyone experiencing a crisis or thinking about suicide. Call 13 11 14 or chat online.
• Suicide Call Back Service provides online counselling to people affected by or thinking of suicide. Call 1300 659 467.

Other languages

Do you speak a language other than English? These websites offer translated information:

• SANE offers a range of support services including a free translating and interpreting service available on 131 450.
• Transcultural Mental Health Centre has many resources about wellbeing and mental health in different languages.

Aboriginal and/or Torres Strait Islander people

This information has been developed for indigenous communities:

• Yarn Safe has mental health and wellbeing information for Aboriginal and/or Torres Strait Islander people.
• Wellmob has mental health information and resources Aboriginal and/or Torres Strait Islander people.