We all have our moments of emotional outbursts. This could be a tear-fest while watching a heartbreaking movie or a snappy comeback at a family gathering.
But, if you feel like you’ve been dishing out an extra dose of grumpy at everyone around you so much so that they’ve been avoiding you like the plague then there might be certain other things at play. Here are 7 things that might turn you into Scrooge.
1. Your Caffeine Habit
If you’re someone who downs cups of coffee one after the other, then you might have your caffeine habit to thank for your bad mood. Studies state that the higher your consumption of caffeine, the poorer your mood will get.1
Hence, it might be best to limit your caffeine intake to 2 cups a day or switch to decaffeinated options, instead. However, it’s important to remember that kicking your habit might also lead to withdrawal symptoms like grumpiness and crankiness, so be sure to give up caffeine gradually.2
2. Not Eating Enough
There is such a thing as being “hangry.” Not eating enough can negatively affect your mood, making you grumpy and cranky.
In fact, studies state that when you don’t eat enough, the amount of glucose available for the brain declines as more time passes between meals. And, when glucose levels become too low, our brain triggers the release of stress hormones, hence causing anger and irritability.
Hence, it’s important to not wait until you feel hungry. Instead, eat smaller, nutrient-dense meals throughout the day. This will help you manage your mood.3
If your grumpiness is accompanied by a runny nose and the occasional sneezes, then you might have an infection to blame for your bad mood.
Studies state that infections increase inflammation in small proteins called cytokines. This, in turn, leads to increasingly negative moods like irritability and grumpiness.4
Hence, if you feel like you’re coming down with something, cash in on your leaves. This will help you avoid any irrational outbursts at work.
4. Iron Deficiency Anemia
If your diet lacks in iron, you might feel irritable and angry more often. Although a regular diet gives us just enough iron, you’re at a high risk of iron deficiency anemia if your diet is high in processed food and low in meat.
If your bad mood is accompanied by lightheadedness, fatigue, pale skin, or ringing in the ears, do consult a professional. Be sure not to self-prescribe supplements.5
If you’ve been working overtime of late, your mood is bound to take a hit. Whether it’s stress, lack of sleep, or fatigue, studies have indicated that people who have been working to keep up with high demands in high strain environments tend to have feelings of anger and hostility.
So, if you do feel like you’re being overworked, sit down and talk to your boss. Alternatively, you could opt to take an off or learn to say no to things if you feel like there’s too much on your plate.6
6. Allergy Medications
If you’ve been on allergy medications, especially corticosteroid drugs, you might experience symptoms of irritability. These drugs are also used to treat rheumatoid arthritis, lupus, and asthma.
Additionally, studies indicate that these drugs cause weight gain, osteoporosis, diabetes along with mood changes like depression, irritability, and manic episodes. Although these changes are believed to be temporary, do talk to your doctor about the side effects of your medicines.7
7. Bad Posture
If you’ve been slouching away at your desk, you’re likely to come down with episodes of bad mood. Studies state that slumped position leads to lower self-esteem and irritability.
People who slouch are also believed to be more likely to use words with negative emotions and be stressed. So, in order to turn your frown upside down, sit upright.8
In addition to being aware of the things listed above, you could take a walk in a garden or go camping on a long weekend to improve your mood.9 Doing this and avoiding all potential triggers for your grumpiness can make you feel better in no time.
|↑1||Hughes, Gareth V., and Fred J. Boland. “The effects of caffeine and nicotine consumption on mood and somatic variables in a penitentiary inmate population.” Addictive behaviors 17, no. 5 (1992): 447-457.|
|↑2||Caffeine. U.S. National Library of Medicine.|
|↑3||You Asked: Why Do I Get ‘Hangry?’ Texas A&M University.|
|↑4||Janicki-Deverts, Denise, Sheldon Cohen, William J. Doyle, Ronald B. Turner, and John J. Treanor. “Infection-induced proinflammatory cytokines are associated with decreases in positive affect, but not increases in negative affect.” Brain, behavior, and immunity 21, no. 3 (2007): 301-307.|
|↑5||Anemia. University Of Maryland Medical Center.|
|↑6||Nakao, Mutsuhiro. “Work-related stress and psychosomatic medicine.” BioPsychoSocial medicine 4, no. 1 (2010): 4.|
|↑7||Brown, E. Sherwood, and Patricia A. Chandler. “Mood and cognitive changes during systemic corticosteroid therapy.” Primary care companion to the Journal of clinical psychiatry 3, no. 1 (2001): 17.|
|↑8||Nair, Shwetha, Mark Sagar, John Sollers III, Nathan Consedine, and Elizabeth Broadbent. “Do slumped and upright postures affect stress responses? A randomized trial.” Health Psychology 34, no. 6 (2015): 632.|
|↑9||Vujcic, Maja, Jelena Tomicevic-Dubljevic, Mihailo Grbic, Dusica Lecic-Tosevski, Olivera Vukovic, and Oliver Toskovic. “Nature based solution for improving mental health and well-being in urban areas.” Environmental research 158 (2017): 385-392.|