5 Ways to Ease COVID-19 Anger
As we continue to reshape our lives due to the novel corona virus pandemic, it can feel like our emotions change by the day—or even by the hour. Sadness gives way to gratitude. We go from crying to laughing in an instant. But if you’ve followed the latest news, anger seems to be an emotion shared by many, often for different reasons.
For some, there is frustration that stay-at-home orders have upended our lives with no end in sight. Others might be feeling resentful toward people who continue to gather in groups or don’t practice necessary social distancing.
Right now, COVID-19 is fuel and we are the spark. So, how do we use this fuel to create those glowing embers of warm connection and to spread kindness, instead of pouring gasoline on the fire and burning everything around us?
Right now, the conditions make it easy for frustration to bubble up. Let’s face it, anger often results when we are faced with unmet expectations or fear of the unknown.
With expectations, we can get angry when we don’t get something that we want. Conversely, things that happen unexpectedly—particularly in precarious times like these—can be frightening. Uncertainty around the virus and how long it will affect our lives can amplify these feelings of anger.
Think about anything that has made you angry lately. Maybe you feel that your local or national government is doing too much or not doing enough? Did you read something online or watch news coverage that provoked a strong response? Or has a family member done something that rubbed you the wrong way?
Our responses to these situations can affect our own mental health and the well-being of those around us. If we’re not careful, our responses can add fuel to the fires of frustration and anger, and they blow up in our faces instead of helping.
How can you work through your ire when there is so much to feel anxious about?
Here are a few techniques that will help you keep your cool
Remove Yourself From the Situation
Step back from what is causing you anger. If it’s an in-person confrontation, find refuge in a different room or area of the house. Turn off your phone, computer or TV if a show or social media post triggers strong feelings. Take a few minutes for yourself to really think through how you’d like to communicate what you are feeling.
Try to Relax
Do something that calms your body and mind. Take a few deep breaths, or do a short mindful exercise like bringing your awareness to your feet to ground yourself in the present moment. Practicing yoga poses or another type of exercise can also help change your attitude.
Remember the Last Time You Responded with Anger
Whether it was a fight with your partner or a snarky comment that turned into a social media debate, think about how you felt after losing your cool.
Did you feel proud of those moments? Probably not.
Recalling the effects of your last bout of anger can prevent you from repeating the same behavior. But this only works if you take a moment to really dive into those feelings of remorse and shame, not as a way to beat yourself up, but as a way to help you learn.
Channel Your Anger into Kindness
A really good way to direct your energy is toward acts of kindness. Try taking just 30 seconds to stop and hug your partner, children or a pet when you feel frustrated. If you are alone, reach out to call or video chat with a trusted person who you know can listen and provide a calming perspective.
If it makes you feel better, take that compassion a step further. Donate to an organization in need, check in on an older relative or participate in a cheer for your local healthcare workers.
Be Forgiving of Others
Anger is a prevalent emotion right now, which means that someone you love may direct hostility to you during this time. It’s really important to remember that we’re all on edge right now, and it is critical that we step back and be understanding both with ourselves and with others.
We may have to expect stronger-than-normal reactions from those around us and that it’s important to not take these personally. Sharing these tips with loved ones can help them work through their emotions, too.
While it’s natural to feel anger right now, we don’t have to let it consume our lives or harm those who love us. When all else fails, don’t be hard on yourself. And don’t be hard on others.
