How to be less irritable?

[kx_]

OK so this is giving me some problems lately.... I am male, 29. I am not an irritable or cranky person, but somehow I find myself VERY EASILY irritated and also I find myself easily getting into arguments with other people, especially with my close ones (my girlfriend or my mother). It's usually over something stupid... and then I get upset... Then I feel like my blood pressure goes up, and I feel different, like sleepy and "not normal". It's as if the tolerance of my nervous system has been lowered.

I don't know what's wrong with me, because I know this is not me

I don't know if I am experiencing benzo-withdrawal or what? In the past I was taking Klonopin in 2006, for 1.5 months as prescribed. Then from 2006-2010 I took Klonopin when needed.... After that I decided to ditch it for ever... I took last Klonopin in June 2010.

During 2003-2004 I was taking XTC on parties and stuff... Probably several times a month. After that, occasionally I would take XTC or MDMA... Last time I took MDMA was in May 2011. After that I decided to stop with that forever.

So, what do I do? I am really hopeless here.... From time to time I have elements of hypochondria, where I worry about my health, mostly about my heart or the brain. Combined with this I sometimes have obsessional thoughts/worries, like fear of death, or fear that something bad will happen to me. However, sometimes I am total opposite, full of confidence etc... Total paradox!

Any thoughts are appreciated!

kx

 

[addictivepersona]

Do you eat enough, regularly? Is it junk food or wholesome food? Do you exercise at all?

I ask because I get irritable extremely easily when I haven't eaten in three, four hours--When I eat junk food, that time halves. Exercise also helps because who doesn't feel better when they, well, feel better?

 

[MyFinalRest]

Hmmm, yes you were on kpin for quite a while. You very well could be suffering from Wd effects still. Many who go off, especially quickly or cold turkey will have a rough time for a while. What you are describing is common for those who go off.

Try to stay away from stressors and maybe try this mantra "I am not how I feel".

Stay away form other drugs and caffeine. Eat healthy and not too much or stuff that's hard to digest, so eat at home more if you can. Just try to stay cool and sort this out over time. Being a drug user, doctor directed or recreational for a long time and then going clean is a hell of an adjustment to make as I have been doing this myself. It gets better, much better in time.

As for supplements you could try a low dose high-quality magnesium (not magnesium oxide) or low dose GABA. It doesn't work well for everyone suffering from post-benzo illness, but it can for some. Try to get enough rest, B6 and Vitamin C and take it easy and don't overdo anything.

 

[kx_]

Do you eat enough, regularly? Is it junk food or wholesome food? Do you exercise at all?

I ask because I get irritable extremely easily when I haven't eaten in three, four hours--When I eat junk food, that time halves. Exercise also helps because who doesn't feel better when they, well, feel better?

Well I have to admit my diet is not perfect, but I try to eat as much fruits and veggies.... btw I just ate 2 kiwis I also started recently to make smoothies for breakfast, for example 1 banana, handful of frozen blueberries, handful of strawberries, and maybe add a kiwi into that, and a little bit of water. Also I try to eat fish as often as I can.

As for exercise, I started recently running, but stopped about a month ago because I was going on vacation.... I am going to resume where I started, have to admit it felt pretty great. I found online one of those "6-weeks beginner 5K plans" and tried to follow it.

 

[kx_]

Stay away form other drugs and caffeine. Eat healthy and not too much or stuff that's hard to digest, so eat at home more if you can. Just try to stay cool and sort this out over time. Being a drug user, doctor directed or recreational for a long time and then going clean is a hell of an adjustment to make as I have been doing this myself. It gets better, much better in time.

As for supplements you could try a low dose high-quality magnesium (not magnesium oxide) or low dose GABA. It doesn't work well for everyone suffering from post-benzo illness, but it can for some. Try to get enough rest, B6 and Vitamin C and take it easy and don't overdo anything.

I have Magnesium mineral tablets (water dissolvable tables): Magnesium 200mg. Is that good or not? I don't know if it is Mg oxide or not.... Do you suggest I get Mg in tablet form, and if so, which one is good?

Also, I have Vitamin B6 tablets in a form of pyridoxine hydrochloride 20mg. Is that any good?

 

[Mehm]

try to incorporate more greens into your diet as they are "cooling" foods. a mindful meditation practice could also be helpful. good luck!

 

[MyFinalRest]

It should say what form of magnesium it is on the label for example, 200mg magnesium (as magnesium oxide). If its a dissolvable one it probably is not magnesium oxide 'cause it doesn't mix up well with water. You likely have a magnesium chloride or magnesium ascorbate form what I've seen in dissolvable form. 200mg is way too much at one time IMO, but many do take that much or more, but I wouldn't. Break up a quarter of a tablet and dunk in water and drink 2 times a day and see how it treats you. Try to take it after eating something with calcium. Also as Mehm mentioned above, greens are a good idea and also contain decent amounts of magnesium. I don't which form of magnesium is really the best as I mostly try to get it from diet, but I really didn't like magnesium oxide tabs, and that is the cheap stuff you'll often find on most store shelves. Good dietary sources include nuts, fish, milk and cheese, greens, whole grains, brown rice etc. Just type Foods high magnesium in a search for more info.

As for the B6, you could really half the tablet and that's plenty for a day. B6 is a co-factor for the production of serotonin and GABA, two feel good neurotransmitters. Take with protein.

Don't expect any quick fixes though, It will take time for you to adjust to a drug-free body and mind.

 

[Giog]

OK so this is giving me some problems lately.... I am male, 29. I am not an irritable or cranky person, but somehow I find myself VERY EASILY irritated and also I find myself easily getting into arguments with other people, especially with my close ones (my girlfriend or my mother). It's usually over something stupid... and then I get upset... Then I feel like my blood pressure goes up, and I feel different, like sleepy and "not normal". It's as if the tolerance of my nervous system has been lowered.

I don't know what's wrong with me, because I know this is not me

I don't know if I am experiencing benzo-withdrawal or what? In the past I was taking Klonopin in 2006, for 1.5 months as prescribed. Then from 2006-2010 I took Klonopin when needed.... After that I decided to ditch it for ever... I took last Klonopin in June 2010.

During 2003-2004 I was taking XTC on parties and stuff... Probably several times a month. After that, occasionally I would take XTC or MDMA... Last time I took MDMA was in May 2011. After that I decided to stop with that forever.

So, what do I do? I am really hopeless here.... From time to time I have elements of hypochondria, where I worry about my health, mostly about my heart or the brain. Combined with this I sometimes have obsessional thoughts/worries, like fear of death, or fear that something bad will happen to me. However, sometimes I am total opposite, full of confidence etc... Total paradox!

Any thoughts are appreciated!

kx

You are not alone man, I have something similar. I never really made a thread or seeked help about it because in all honesty I can't explain the change that happens to me when I get irritable. I feel like the slightest things piss me off and when they do I go into another state where I start experiencing a myriad of physiological changes and they dont necessarily include high blood pressure. It's more like tense/locked jaws, really dry mouth, dry skin, impossible to concentrate, and it usually lasts for hours and sometimes days. My biggest trigger would have to be my mom, even though, God bless her, it isn't always her fault.

Regarding the hypochondria... same here. And I have noticed that the root of my irritability sometimes have to do with my fear of stuff. Like me getting mad about someone touching my food with their hands etc.... (not really, but you get the point im trying to make, those kinds of things).

my drug history includes ecstasy use, 6-7 times, in a span of 3 years. Other than that nothing else really except occasionally alcohol and even less occasionally pot. I eat healthy, but dont exercise much. School is stressful though!

 

[kx_]

Thanks a lot for answers.

Guys why do my chest heart when I run? Just half an hour ago I went to jog a bit, and I just did this: "1 min running, 1 min walk, repeat 10 times"... So total 20 min running + walking. After I finished I noticed that my chest hurt (in the middle) and it put me into panic mode right away! This has never happened to me before! WFT is happening? Right away I thought something's wrong with my heart.

 

[A Blind Guy]

your heart is upset because you don't exercise much, so when you do, you put strain on it that it doesn't like.
so it yells at you.

exercise more eat better.

 

[kx_]

Yes but this didn't happen to me before when I was also running.... I made a break for about a month... and now I wanted to resume....

anyways, I think it has something to do with proper breathing...

 

[Perpetual Indulgence]

http://www.mengetdepression.com/symptoms/ Maybe?

Treat to root cause(s) and you won't have these feelings.

 

[attempt4]

maybe try this mantra "I am not how I feel".

The rest of your post was spot-on, except this bit. Just a wee bit of advice with regards to mantras and autosuggestion: Never base it around what you DON'T want or want to avoid.
Never include any relation to how crap you feel or think, like say for anxiety don't say "I am not anxious at all" as it actually focusses the mind on the anxiety at hand and how much you don't want it, which in turn stresses you out more.
If one were to use the mantra "I am not how I feel", they would find it quite useless as it would focus on how (crap) they feel and how they don't want to feel that any more.
It also swings the other way - you can't make a mantra open to it's full potential by suggesting the end goal as if it were in the present as this leads the brain to again, focus on how they are not actually quite at that stage yet. A mantra such as "I am extremely confident" for anxiety would actually be a pretty bad idea, in terms of maximising potential.
The best kind of mantra is a short, believable one (as in, "I am slowly gaining confidence" or "I feel happier each day") spoke with real feeling. It is much better to allow for quality over quantity.
Simply repeating a mantra 200 hundred times in a mindless droney voice is utterly futile also.

My tips for mantras and autosuggestion:

• Speak to your subconscious as if it were a person. Look at yourself in the mirror and say your mantra with real belief and feeling. Or simply state it, but remember to say it as if you are speaking to a person. Your subconscious should be treated the same! Your subconscious mind will properly absorb and realise what it associates under highly emotionally-charged circumstances. If you feel it, you will really notice a difference. There has been research in behavioural therapy that alerted us to the fact that 97% of communication being non-verbal. It's about how things are said, as much as the feeling behind them amongst other things. So speak to yourself like you are convincing your oldest friend of what you know he should hear!
• Mantras and autosuggestion are 2 different animals. Autosuggestion is essentially self-hypnosis. It is extremely effective when utilised correctly. It is best to practice mantras (positive thinking-based phrases) upon waking before the day. Autosuggestion is better practised at night when retiring. However, it is entirely up to you. When you feel it is most effective for you and you will readily absorb it is the best time.
• Make it believable, simple, short and sweet. Believe it. The only thing stopping you achieving your desired state of mind is you and your habits. Believe me friend, I know how this is. I've battled lifelong anxiety and "no I can't" thoughts, but it IS possible to change your mindset, whether that's an irritable one or anxious one.

Since you have become aware of your problem, you can now stop it! That's the most significant part over, in my opinion.

You are clearly stressed, whether aware or not. This could be due to many things. Do you feel notably stressed and can you think of any triggers?
When people are irritable easily, it is sometimes due to lack of self-esteem and the incessant, subconscious need to make others feel as bad as you do, whether you realise or not.
A friend of mine is horrendously irritable at times and it's pretty much solely down to not fully believing in yourself and your strength. Be strong! You managed to get off the benzo's, that's some good going right there. You seem on the ball as well....just this little fixable problem for the time being, but not to worry.

If I was a betting man I would happily put a couple grand on your irritability reducing tenfold with frequent, effective meditation (twice daily) and positive autosuggestion/mantras. There are also other external factors that are obvious, but I might as well state anyway because again, it can be a huge player in mood and that is...diet. Stress is CLEARLY a big factor in this too, which meditate WILL help with.
Eat well, meditate and relax, sleep well and feel better!

 

[kx_]

Yes, meditation is something I am familiar with... but haven't practiced in ages.... So tonight I sat in silence for several minutes and put my attention to breath in and breath out.... Felt good after just a few minutes. I'm definitely going to incorporate meditation into every day of mine. Thanks for reminding me.

And totally agree about the part on the part of having the real feeling when doing auto suggestion. For now I wanna have mantra like: "My thoughts are slow and my thinking is slow... Everything I do is slow". Something on those lines because I seem to be hyperactive from time to time, and not being able to read a paragraph of text without being distracted... Combine this with poor concentration and it's not pleasant. I wasn't always like this.

Healing time!