How To Manage Anger During Lockdown?

Covid changed the way we live our life and our definition of normal. Due to the lockdown, we were confined to our houses for a year, and lack of socialization or enjoyment caused anger, stress, and anxiety.

Many people experienced increased levels of anger or rage due to Covid-19, which is reasonable. However, everyone has suffered a great deal of loss. People lost their loved ones, and many have lost their sense of normalcy, routine, and touch with family and friends.

Working from home further enhanced the feeling of isolation, leading to complications such as anxiety, depression, and anger.

If you are wondering how to manage anger during the Covid-19 lockdown, let’s start our journey toward a better, enjoyable, and better confinement!

Why Am I Experiencing Anger During Covid-19?

As a result of the coronavirus pandemic, we have all experienced significant change. Therefore, it is critical to recognize if we are experiencing anger or not. Instead, it indicates our discomfort and a manifestation of our suffering, which many of us will participate in due to what we are now experiencing.

Anger is a necessary emotion. It informs us of our boundaries and what we stand for.

We would be meek and excessively accommodating if we didn’t have anger; therefore, paying attention to our feelings is critical. Ignoring it will not solve the problem.

Anger functions in our bodies like a spring. Pushing it down and attempting to squash or conceal it makes us tense. Instead, we must learn to recognize and regulate our anger so it may be redirected into something productive.

Cause of Anger while in Lockdown

In some cases, you can get angry by the smallest things, such as not finding your charger, or sometimes there can be a serious underlying cause related to your anger while in lockdown.

Some of the major causes of experiencing anger while in lockdown are listed below:

  • Isolation
  • Unfamiliar situation
  • Domestic abuse
  • Stress
  • Anxiety
  • Lack of knowledge about the current situation
  • Trying to manage a new routine
  • Strained relationship with the partner

These causes can significantly contribute to frustration that will ultimately cause anger.

Symptoms of Anger While Dealing With Covid-19

The symptoms of anger you can experience while dealing with covid-19 are classified into two categories, physical and emotional.

Physical Symptoms

The physical symptoms of anger can impact your physical health as they directly affect the normal functioning of your body:

  • Increased heart rate
  • Increased blood pressure
  • Muscle tension
  • Tingling sensation

Emotional Symptoms

Emotional symptoms of anger can impact your mental health and cause unnecessary fights with your friends, family, or colleagues if you are dealing with workplace anger. Here are some of the common emotional symptoms of anger.

  • Guilt
  • Irritability
  • Anxiety
  • Frustration
  • Feeling overwhelmed
  • Stress

Considering the importance of emotional, physical, and mental health – it becomes crucial to identify the anger symptom early.

4 Ways To Effectively Manage Anger During the Lockdown Period

Let’s go through some of the most fundamental techniques for dealing with anger. However, you must first recognize and control the source of your anger. Here are some tried-and-true anger-management techniques.

1 – Exercise

It is tough to figure out how to deal with wrath. When anything bothers you, It feels better after a long walk, but avoid exercises that allow you to channel your anger into something else.

Lifting weights in the gym is an excellent way to deal with anger, but pick a positive goal for yourself, such as breaking a personal record, feeling powerful, or completing your sets. Don’t see yourself harming someone or pounding a punching bag in their face.

2 – Practice Meditation

Meditation can help you become more aware of emotions like anger. If you use the approach, you will be able to accept your annoyance and move on rather than being absorbed and overwhelmed by it. After only one session, meditation reduced hostility among novice meditators.

Several excellent meditation apps are available to help you keep focused while on the go, and once you’ve learned the technique, you can meditate anywhere, at any time.

3 – Talk to a Therapist

We recognize that rage may be a complex emotion to feel and manage. However, suppose you are dealing with anger management and believe you might benefit from professional assistance.

In that case, several therapy providers are now offering support via video conferences in response to COVID-19, allowing clients to continue receiving treatment during this period of social separation.

4 – Take Anger Management Class

It is essential to address your anger issue if you have regular episodes of anger. Individuals can try self-help approaches, but there is also assistance available.

Enrolling in online anger management classes is one of the most common ways to deal with explosive rage. Anger management programs teach you how to cope with anger to regulate your emotions and wrath.

Various online anger management courses are accessible, and the information may be completed in a 4-hour, 12-hour, or 52-hour class. You may choose the best option based on the severity of your symptoms and the level of support you require.


Lockdown due to covid-19 changed our lives, and everything from vacation to fun to grocery shopping stopped. So there is no wonder people got angry due to the sense of confinement and impending doom.

If you were wondering how to manage anger during the Covid-19 lockdown, we hope that this blog helped you identify the anger management approaches.

Sharing your feelings with others is a tried-and-true method of dealing with anger constructively when on lockdown. When requesting assistance, be precise about the sort of assistance required.

For example, do you simply need someone to listen to you vent, or do you require assistance in problem-solving? Show gratitude for the individual’s assistance if it is beneficial, and find a method to assist the other person if they desire a safe area in the future.

Carlos Todd PhD LCMHC

Dr. Carlos Todd PhD LCMHC specializes in anger management, family conflict resolution, marital and premarital conflict resolution. His extensive knowledge in the field of anger management may enable you to use his tested methods to deal with your anger issues.


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