As the COVID-19 pandemic continues to unfold globally, so do its’ social, psychological and economic implications. The way we live has changed dramatically. None of us have control over these changes. We are surrounded with various responses from different countries around the world to contain the pandemic; quarantine restrictions leading at times to social isolation; job losses causing desperation for some of us to make ends meet. These are only some of the life altering changes that have happened in the past weeks. It is quite normal for human beings to experience a wide range of thoughts, feelings and reactions during this pandemic, including anger.
Anger is a natural response and one of the basic human emotions essential for survival. A person experiencing anger will often experience physical effects, such as increased heart rate and elevated blood pressure. Anger in all its’ complexity can be seen as the person capacity to adjust to the environment in quest of meeting the unmet needs. Anger can motivate communities to fight injustice by changing laws, enforcing new behavioural norms as well as fight and overcome pandemics include Covid-19. Nevertheless, although anger is essential for our survival, this emotion can cause rage and aggression. Anger becomes problematic, when its frequency and severity interfere with relationships, work performance, legal standing, or mental health. When anger becomes destructive, it can lead to harm to self and others. As a therapist, I have supported clients healing through anger. The following are some strategies that could support us in moments you might be experiencing anger.
Breathe
Anger is an emotion that effects the whole-body including palpitations and shortness of breathes. When angry it is important to get in touch with ourselves and pace our breathing. It is important that we learn to take deep breaths through our nose and out through our mouths in a slow and paced manner.
The Root of Anger
It is very normal during these times that one might feel angry, yet underneath worried about finances or anxious about the unknown. Anger is usually an emotion accompanied by other feelings that are deep rooted in us and difficult to share. It is fundamental to understand the root of our anger in order to be able to manage and contain our emotions. It is OK to admit when you feel hurt, scared or lonely.
Take Time Outs
Being in quarantine or spending a lot of time at home can easily trigger anger and frustrations. It is very common that such emotions are projected towards the people living with you even if they are not necessarily the cause of your anger. It is important to take time outs when you feel that your anger is rising. Go to another room and reflect on what is making you feel angry.
Speak when you only have kind words to say
Anger can make us say things which we do not necessarily mean and hurt others. It is important to speak when we are calm and grounded. Venting our anger and hurting others with our words will only damage our relationships. We can be assertive and honest in our relationships yet kind at the same time.
Vent out Constructively your Anger
It is important to engage in constructive ways to express our anger. This venting out can take place by various means including exercising; writing in a journal your thoughts and feelings or listening to relaxing music.
Seek help and support
Although this is a time of crisis, various services including the Counselling Unit at the Health and Wellness Centre are there to support you. You are not alone in this ordeal and it is important that when you feel you need support you reach out to the services available.
