By Dr. Flor M. Glinoga
This is a harrowing time for all of us. The psychological effects brought about by the COVID-19 pandemic such as being sick of the virus, Enhanced Community Quarantine (ECQ) or lockdown, inability to earn a living, social distancing, hunger, etc. can range from anger to post-traumatic stress. If you have excessive and uncontrolled anger due to the current crisis that is detrimental to one’s health, here are some steps on managing one’s anger:
Stop. Breathe. Inhale for the count of 3. Hold for a count of 4. Exhale for a count of 7.
Think before you speak, take a few moments to collect your thoughts before saying anything.
Gentle down. If you are angry, commit your full attention to decreasing your excessive anger.
Use humor to release tension, lightening up can help diffuse tension.
Take a timeout, give yourself short breaks during times of the day that tend to be stressful.
Identify possible solutions, work on resolving the issue at hand.
Participate in regular physical activity such as exercise or dance apps that can improve mood.
Get enough sleep, go to bed and get up at the same times each day.
Focus on positive thoughts, instead of dwelling on how angry or bad you feel.
Limit exposure to news media, this can heighten fears and anger about the disease.
If your anger level is high, the above-mentioned steps are not anymore applicable and despite your best efforts, you may find yourself feeling angry, irritable, hopeless or afraid or you may have trouble concentrating on typical tasks, difficulty sleeping or you may struggle to face routine chores, it is strongly recommended that you seek professional help.
About the Writer:
Dr. Flor M. Glinoga is an internationally recognized Management and Human Resource Consultant. She holds a BS Degree in Psychology, M.A./Ph.D. Degree in Clinical Psychology, and a Masters in Development Management. She completed her certificate course on Project Management at Wharton School of Economics, University of Pennsylvania, and USA and has 30 tears of varied work experiences in the government, private, non-profit organizations as well as in foreign and international companies. She is a trainer, coach, and a career counselor to employees or organizations, especially those undergoing organizational and personal change. She has worked with the industrial sector, private and government agencies for the Institutionalization and sustainability of the company employee relations programs.