It sounds like you are suffering quite a bit with anxiety and depressive symptoms, and possibly traumatic issues that keep you from enjoying life to the fullest and functioning at your best. Increased irritability is definitely a symptom of depression. If the incident that occurred four weeks ago was traumatic, and you are having flashbacks of traumatic memories, both of these can also increase your irritability and anger. I strongly recommend that you see a psychiatrist or psychologist who can properly diagnose you and perhaps prescribe you some medications for some relief. Let me explain the emotion cycle: The way you think, leads to the way you feel, which then leads to what you do (how you behave), or what I call the “THINK FEEL DO” cycle. This cycle works for any emotion—anxiety, fear, sadness, guilt, etc. So in therapy, we intervene to help you FEEL better by changing how you THINK about things or changing your behavior, or what you DO. Deep breathing and self care are some behaviors that you can do to make yourself feel better. Deep breathing is usually a first-line of defense for calming people. Deep breathing is very good for your body. When you are angry your blood pressure goes up, your pulse races, you breathe more quickly, you might sweat, etc. Your body uses your “fight or flight” system to respond to situations instead of your calming system. When you take very slow deep breaths, hold your breath, then exhale very slowly, you in effect, reset your entire physiological system and train your body to use the relaxing mechanism to kick in rather than cuing your fight or flight response, which makes your heart beat faster, blood pressure rise, etc. I would try some deep breathing or other relaxation exercises to help you if you are unable to see a doctor.