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how to calm irritability

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Are you frustrated every day?

“Recently, I’ve been annoyed by even the slightest thing…”

“I want to do something about it, but…”


It seems that more and more people are getting irritated by the long-lasting coronavirus, wearing masks, and changing seasons.

what do you do when you’re frustrated

Is there any workaround?


“Speaking of which, recently, I’ve been getting more irritated than before.”

If you feel that way, your autonomic nerves are disturbed.


The autonomic nervous system consists of a balance between the sympathetic nervous system and the parasympathetic nervous system.

When the sympathetic nerves are superior to the parasympathetic nerves, the body becomes more active, but on the other hand, even the slightest things can cause irritation.


When you feel frustrated, try the following things to calm your frustration.




how to calm irritability

1. Move slowly


“Does moving slowly make you feel better?”

That is right.

In a surprising way, moving slowly can calm your frustration.


This is because moving slowly makes the parasympathetic nervous system work better.

In terms of image, don’t you think that people who are irritated are shy?

A calm person seems to move slowly and carefully, right?


Hand movements, neck movements, conversations with people, nodding, etc.

Take it easy on all of this.

You will gradually feel calmer.



how to calm irritability

② Take a long breath


This is also close to moving slowly, but when you inhale, inhale normally.

When exhaling, exhale long and thin.

Exhale for at least 7 seconds.


Breathing is controlled by the autonomic nerve, but it is the only autonomic nerve that can be controlled.

The sympathetic nervous system predominates when inhaling.

The parasympathetic nervous system dominates when exhaling.


By prolonging the exhalation, the parasympathetic nervous system becomes dominant, so you feel calmer while breathing.





how to calm irritability

3. Relax your stomach


This isn’t a quick fix, but it’s a way to get rid of the frustration at its core.

A bloated person is panicking, depressed, or in a bad mood.


from long ago

belly is sitting
make sense
And so on, there is a proverb that connects feelings and stomach, and the stomach affects the feeling.


“What do you mean when you say relax your stomach?”


Check your food first.

as a filling food

Convenience store bento
wheat products
something cold
And so on.

Also, be careful with food additives.


Please reconsider how you eat.

Chew at least 20 times, ideally 30 times or more.

The act of chewing also has a calming effect.

Major Leaguers often chew gum during games.

Doing so relieves tension and calms the mind.


If you are in an environment where you can chew gum, this is also recommended.


院長 宮島信広