I often joke that the pandemic has completely drained my patience. Situations that once upset me now seem trivial. I’ve caught myself shouting in stores, “Masks don’t work if your nose is exposed!” or asking loudly, “What part of six feet do you not understand?” I’ve even found myself expressing my frustration with rude gestures when people are too close in line. In short, I’ve struggled to keep my anger in check.
You might be grappling with your own sources of frustration. Your triggers may differ from mine—maybe it’s the state of your home, your partner, or the chaos of virtual schooling. Whatever it is, we can rediscover our calm. While managing anger is challenging, it is achievable. I’ve done some research and am gradually learning how to soothe my irritation. You can join me on this journey.
Recognizing Anger is the First Step
I’ve realized that while the pandemic has made me less concerned about others’ opinions, this isn’t always a positive development. When I dismiss politeness, I sometimes allow my anger to come out in unkind ways. Managing anger involves identifying and acknowledging it in the moment. When someone invades my personal space or neglects safety measures, I feel angry. I can name that emotion without justifying it. It’s normal to feel anger; we have control over how we respond to it.
Deep Breaths Really Help
Everyone advises taking deep breaths, and while it may sound cliché, it’s effective. Anger can cause our breathing to become rapid and shallow. By focusing on deep breaths, we can regulate our breathing and signal our bodies to relax. I often tense up, especially around my jaw, so I consciously work to ease that tension. I also pause, as suggested by health experts. The Mayo Clinic advises us to “think before you speak”—not to conjure clever comebacks, but to choose our words wisely.
Creating a Plan for Anger Management
The American Physicians Association emphasizes addressing the root causes of our anger. Consider what genuinely frustrates you. I’ve identified that I become upset with people who disregard the pandemic. To manage this, I plan my outings to avoid crowded places, opting for safer environments like pharmacies. By steering clear of potential triggers, I can reduce my anger. When I do encounter those who don’t respect safety measures, I remind myself that it’s not personal. If someone gets too close, I can calmly ask them to maintain distance.
Finding Your Happy Place for an Escape
Recently, I received a frustrating text while parked in my car. To cope, I turned up the radio and sang along. Whether I’m with my kids, singing softly, or alone, belting out my favorite songs helps me refocus. Find your own escape, whether it’s through music, reading, or watching TV. The Mayo Clinic suggests taking a timeout when anger arises, which can be incredibly beneficial.
Taking a break also allows you to step away from the situation that’s causing your anger, preventing rash decisions you might regret later.
Practicing Empathy in Anger Management
I’m still working on this aspect. I try to remind myself that many people are struggling and may cling to misinformation. While I haven’t fully reached a place of empathy for those who don’t wear masks, I’m practicing with smaller situations, like dealing with my kids or pets. I’m learning to consider their perspectives, and though it’s challenging, I’m committed to improving.
Until I master this, please bear with me. I’m trying my best, but I might crank up the volume on my car radio when I need a moment to cool down.
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Summary:
Managing anger during challenging times like a pandemic requires recognizing our emotions, taking deep breaths, creating avoidance plans, finding personal escapes, and practicing empathy. By implementing these strategies, we can reduce our frustration and respond more calmly to triggering situations.