How to deal with rage in lockdown

Now there’s some light at the end of the tunnel of this current pandemic, we can take some time to reflect on the effect it’s had on our emotions. Not only has it caused us huge anxiety and stress, it has also generated anger.

Louise Smith and colleagues at King’s College London carried out a national survey of 2,237 UK adults to investigate factors associated with anger attributed to the pandemic. Over half (56 per cent) said they’d had arguments, felt angry, or had fallen out with others because of Covid-19.

This was particularly true for younger adults, those experiencing financial difficulties, those who felt at higher risk of contracting the virus, and those who obtain information primarily from social media.

Anger is a natural reaction when we feel threatened, forced to make unwanted changes, and/or experience loss. Most of us have faced all of these to some degree this year. In one sense, anger is adaptive: it generates energy and sharpens focus as we attempt to find the source of the perceived threat.

However, anger can all too easily spiral out of control. Hans Steiner at Stanford defines anger as maladaptive when it arises without an obvious trigger; when it’s disproportionate to the threat; and when it doesn’t subside if someone apologises or offers to make amends.

If anger is so volatile, is it better to express it straight away to get rid of it, or try to repress it? It turns out neither is beneficial.

Aron Siegman at the University of Maryland carried out a review of studies on the cardiovascular effects of anger. Merely feeling angry, he concluded, has no negative consequences for heart health. The same is true when we repress anger, although Robert Holt at NYU points out repressing anger is associated with other negative factors such as an increase in psychosomatic disorders, interference with some aspects of cognitive function, and relationship difficulties.

Finally, Siegman found expressing anger – giving full vent to our feelings both verbally and behaviourally – is associated with increased risk for cardiovascular disease.

What, then, is the best way to deal with your corona anger – or any angry feelings for that matter?

1. Recognise when your emotions are ramping up. Daniel Weinberger at Case Western Reserve found those who repress anger often do so because they aren’t aware of how they’re feeling.

2. Say out loud what’s making you angry, but do so slowly and in soft tones. Siegman found those who spoke loudly and quickly when describing their anger had higher increases in heart rate and blood pressure than did those who spoke slowly and softly.

3. Make a list of everything you might do to deal effectively with what made you angry, then rank order your solutions, so you have the best chance of responding appropriately.

4. Finally, if you find you’re often angry, prioritise rest. There’s no better way to help you regulate your emotional responses.