Managing Anger
Embrace strategies to keep anger and frustration at bay
#Anger is a normal feeling and many people feel irritable or angry at common everyday occurrences. Anger stems from our body’s ‘fight/flight/freeze’ or threat system. Anger can activate the ‘fight’ reaction. This can usually be managed relatively well without serious consequences. However, anger becomes a problem when it is frequent, intense and begins to impact on our relationships.
Why might anger be worse during COVID-19?
Currently, our immediate environment is very different to what we have been used to. Here are some reasons that you might be struggling with feelings of anger:
- Home confinement can make you feel tense and on edge
- News items could fuel your anger. Especially if you see people being careless
- Being unable to do the things that you usually do, for example going to the gym
- Not able to meet friends and family on a regular basis
- With family members confined to the house, relationships may be strained
If you have been feeling anxious, frustrated or angry, know that you're not alone. We are all in this together!
#Strategies to keep anger and frustration at bay
Learn to relax
- Take a deep breath. Breathe from your diaphragm and not from from chest
- Repeat a calm word or phrase such as "relax" or "take it easy" while breathing deeply
- Use imagery: visualize a relaxing experience, from either your memory or your imagination, which works for you
- Practice non-strenuous, slow yoga-like exercises to relax your muscles
Change the way you think
- Replace angry thoughts with rational ones. When you're angry, your thoughts can become exaggerated and overly dramatic
- Remind yourself that getting angry is not going to fix anything
- Logic defeats anger. Even when it's justified, anger can quickly become irrational
Focus on the problem
- Focus your thoughts directly on the best way to handle and face the problem
- Make a plan, and check your progress along the way
- Be kind to yourself
Learn to listen
- Slow down and think through your responses. Do not say the first thing that comes to your mind
- Keeping your cool can calm the situation and prevent it becoming a disastrous one
Give yourself a break
- Be gentle on yourself. Focus on what you can do, not on what you cannot do
- Try and be physically active and make sure you get enough sleep
- Assess and reflect if something needs to change in your current situation. For example, fixing irregular eating habits or taking a break from work
- Share your feelings and emotions with someone. This helps to reduce stress, loneliness and helps you get a fresh outlook on your current situation
Finally, remind yourself that getting angry is not going to fix anything and it will not make you feel better!
Source: Combatstress | Mymind | American Psychological Association
#Manage anger and support your children
Remember, you can hurt your children with anger. Do everything possible to manage your anger and maintain positivity. Remember, just like you, children can also get angry. Listen to what they are saying through their anger and coach them to hear themselves. Help them find ways to address their emotions in a positive and adaptive way.
Source: Daily Herald
Call the COVID-19 help center @16000 for enquiries and help : Ministry of Public Health
Contributors: Ms. Samaah Chalil, Ms. Raji Anand, Dr. Sohaila Cheema and Dr. Sathyanarayanan Doraiswamy
Editing: Mr. John Hayward