We're currently experiencing unprecedented times on a personal, national and global scale. We understand that this brings new challenges, including testing our anger responses in ways they've never been tested before. We hope these tips will be a source of support in these difficult times.

 

Take Time Out: you may find yourself in a smaller space than you’d like to be in, without the option to take a time out where you’d like to. Have a think about your 'time out space' before you need it, maybe discuss it with those you live with, and agree upon boundaries before you need them, so you know they’re in place when you do.

 

Understand your Personal Anger Triggers: You may have found new anger triggers during this uncertain time. Perhaps close proximity with other has made you aware of their habits, or specific news stories are anger cues for you. Notice your bodily responses and be aware of your anger triggers.

Relaxation: You might find relaxation in confined spaces difficult. Think about what you can do to make a space calmer; is it through music, lighting or temperature? Look for simple breathing exercises on YouTube and try to practice in a peaceful place.

External Triggers: Remember there are things you can’t control, including other people’s behaviour during this time. They may not follow social distancing guidelines, or behave selfishly in supermarkets. Angry responses will only hurt yourself and your loved ones, not others.

Remember ABC: the activating event might be somebody’s poor behaviour, but it’s your belief that causes the anger. Can you challenge these beliefs?  try thinking about the event or behaviour in another way - people may be scared, may be doing their best, or may not understand something that you do.

Challenging Awfulising: this may seem like the worst of times for a lot of people. You can cope with more
than you think, and you have resilience. In all likelihood the current situation is difficult, but not impossible.


And remember to look after your mental health. Eat well and stay hydrated, this can have an impact upon our mood and the way in which we handle the stress in our daily lives. Take care of your immediate environment: working on de-cluttering or keeping things orderly around you is valuable in reducing stress levels. Maintain communication with friends and family, we are self-isolating, with focus on physical distance, not 'socially isolating'.