5 Safe Ways to Manage Anger During Quarantine

1. Physical Release

You’ve doubtless experienced the authentic physical sensation of anger in your body. Raised voices, clenched hands and jaws, an overwhelming urge to break things — these are signs that your emotions need to be released.

Rather than release these physical symptoms on those you love through yelling at them, find another way. After all, while yelling at someone may feel good in the short term, it’s hurtful to both them and you.

Some people find it helpful to lock themselves in the car and yell at the top of their lungs. Others throw themselves into physical chores like cleaning or yard work. Still, others may sit in front of an empty chair and say all of the hurtful things they want to say there instead.

2. Exercise

It makes sense that exercise is a great way to help manage your anger during quarantine or anytime. You can pour the increased energy and stress you’re experiencing due to frustration into walking, running, weight lifting, yoga, or whatever you prefer.

Exercise will increase positive, mood-boosting hormones. You’ll feel calmer and more peaceful after exercising. Plus, it’s beneficial for your physical wellness, too.

3. Meditation

The physical nature of anger means that meditation is also helpful. Through meditation or mindful habits, you can learn to be more attuned to your body and emotions. You’ll be able to notice triggers more easily. As a result, you can step away or employ coping techniques when your anger rises.

Meditation or mindfulness doesn’t have to be complicated or time-consuming. It just involves consciously stopping to sit, breathe, and pay attention to what’s genuinely going on around you. With time, your ability to do this will increase.

4. Taking Self-Care Breaks

When you’re under quarantine with others, the possibility of a self-care break may seem laughable. But there are probably small things you can do. You could develop short, grounding rituals to help you slow down and manage the anger.

Hide in the bathroom or your bedroom and breathe in a favorite essential oil scent. Take a hot bath or shower. Use a massage ball or stick to rub out your muscles. Make a cup of tea and sit down to drink it. Sit outside and listen to the ambient noise.

5. Therapy

Living under quarantine and dealing with the many changes it’s brought isn’t easy. Humans are not meant for isolation. We need community and the stability of regular life. If you find yourself consistently struggling with anger, it’s crucial to reach out for help. Likewise, a sense of persistent, overwhelming anxiety needs to be addressed.

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During the pandemic, we are offering teletherapy sessions. We’ve worked with many clients over the years to help them learn to manage anger and anxiety. Healing and peace are within your reach. Please reach out to us today or visit our  anxiety counseling page to learn more.