EEH: How to handle pandemic frustration, anger or rage

No one knew how much the COVID-19 pandemic would change everyday life when it first began. Dealing with a global pandemic hasn’t been easy, and many people are feeling the effects as they cope with the threat of illness and a constant state of stress. And while the rollout of vaccines provided relief and hope, the delta variant put people back on alert.

What’s worse, COVID restrictions have interfered with healthy outlets for stress, such as socializing with friends, and has led to pent-up tension and lashing out.

As the pandemic drags on, regular outbursts of anger are becoming the norm. Maybe a driver slams their horn at another driver in a fit of road rage. Someone shopping at the grocery store could witness one shopper snapping at another for not moving their cart out of the way fast enough.

COVID-induced fights are breaking out on social media, at school board meetings, even at the family dinner table. Some are angry at those who won’t get vaccinated. Others are angry that they are still being told to wear a mask. Many aren’t even sure why they are angry.

Anger, frustration and rage attacks (sudden, out-of-control and unwarranted outbursts) are a common reaction to stress, and COVID has certainly raised stress levels for everyone.

What’s a healthy way to manage these feelings? These strategies can help people cope with pandemic frustration, anger or rage:

1. Step away for a few minutes. Change the surroundings by going into the next room or stepping outside, even just for a few minutes. It can help get emotions under control.
2. Be introspective. Feelings of frustration are a normal reaction to stress. Refocus energy on something productive, such as house chores like vacuuming, laundry or dishes.
3. Try high-energy exercise. Physical activity is a great way to let frustrations out and release anger in a healthy way.
4. Practice self-care. Prioritize a healthy lifestyle by eating healthy foods, getting plenty of sleep and avoiding bad habits such as smoking, drugs or alcohol. Relaxation techniques like deep breathing, mindfulness or yoga can relieve stress.
5. Be creative. Drawing, painting and journaling can help people express their feelings and calm down. Write angry thoughts on paper, then tear it up. Channel feelings through music, singing or dancing.
6. Yell out loud. Going somewhere private and yelling out loud (scream into a pillow or in your car) sounds silly but can relieve stress.
7. Practice gratitude and empathy. Focusing on gratitude can help heal anger.
8. Share with others. Social connections are critical to overall well-being. Sharing feelings with family and friends is a great way to manage anger.
9. Limit your news intake. Too much news and social media use about COVID can increase feelings of frustration.
10. Seek help from a professional. If anger becomes overwhelming or feels unmanageable, a behavioral health therapist can help people process difficult emotions and learn healthy coping techniques.

Learn more at EEHealth.org/services/behavioral-health.