ANGER

Quarantine or self-isolation during this Covid-19 pandemic, is often an unpleasant experience for those who undergo it. Separation from loved ones, loss of freedom, uncertainty about the disease status and boredom can on occasion create dramatic adverse effects and thus contribute to anger. 

Anger comes from a variety of sources and can vary widely. Some common anger triggers include:

• personal problems, such as missing a promotion at work or relationship difficulties
• a problem caused by another person such as cancelling plans
• an event like bad traffic or getting in a car accident
• memories of a traumatic or enraging event

In other cases, an anger problem may be caused by early trauma or events in a person’s life that have shaped their personality. In some cases, hormonal changes can also cause anger, as can certain mental disorders.

Symptoms of anger

Anger can cause many different symptoms. It might affect how you feel physically or mentally, or how you behave.

Some people become aggressive towards others when they are angry. Other people hide their anger and may take it out on themselves.

It is not always easy to recognize when anger is the reason why you are behaving differently.

Physical symptoms

• faster heartbeat
• tense muscles
• clenching your fists
• tightness in your chest
• feeling hot

Mental symptoms

• feeling tense or nervous
• being unable to relax
• being easily irritated
• feeling humiliated
• resenting other people

Changes in behaviour

• shouting
• ignoring people or sulking
• starting fights
• breaking things
• self-harming

Things you can try to help with anger

Do

• try to recognize when you start to feel angry so you can take steps to calm down as early as possible.
• give yourself time to think before reacting – try counting to 10 and doing some calming deep breathing exercises.
• talk to people about what is making you angry – speak to someone who is not connected to the situation, such as a friend, a doctor or a support group.
• exercise – activities such as running, walking, swimming and yoga can help you relax and reduce stress
• raise your self-esteem, including how to be more assertive
• consider peer support, where people use their experiences to help others. 

Don't

• do not try to do everything at once; set small targets you can easily achieve
• do not focus on things you cannot change. Focus your time and energy on helping yourself feel better
• try not to tell yourself that you are alone – most people feel angry sometimes and support is available
• try not to use alcohol, cigarettes, gambling or drugs to relieve anger – these can all contribute to poor mental health 

Anger does not have to get in the way of you living a happy, full life. What is more, there are many ways you could learn to control your anger at home. With time and a persistent effort, you will be able to more easily control your anger and improve your quality of life.

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