Are you constantly feeling irritable and quick to anger without any apparent reason? Or perhaps, you find yourself frequently losing your temper at people undeservingly.
You're not alone in this. There are times when life throws unexpected challenges at us, leaving us unsure about our reactions and emotions.
Consider stress as a vast ocean full of various emotions that come and go with the tide. We can usually handle these emotions with efficiency and grace. However, sometimes, this ocean of stress hits us like a tsunami, causing chaos and destruction in our mental, physical and emotional state.
Anger as a Byproduct of Overwhelm
Often, we resort to anger as our primary emotion, mistakenly using it to mask our true feelings. It's crucial to recognize when anger is merely a veneer for the real issue – overwhelm.
While justified anger and irritability have their place, more often than not, these negative emotions are symptoms of a deeper issue. We use anger as a defense mechanism, hoping to keep the chaos at bay, but in reality, unwarranted anger only exacerbates the problem and provides no solution. So, how do you cope when you're emotionally drained and overwhelmed?
Strategies to Alleviate Anger and Overwhelm
Uncovering the Real Emotion
The root emotion could be anything. Perhaps you're struggling to set boundaries and feel stretched too thin. Anger might be a shield for vulnerabilities like sadness, regret or embarrassment. The world may seem like it's crumbling because you feel helpless.
Or maybe your to-do list is overflowing, yet you feel unproductive. The key is to identify your primary emotion and exclude anger from the equation.
Addressing the Core Emotion
Now comes the challenging part. To change the course, you need to confront the source. If overwhelm is the center of the issue, what steps can you take to lighten your load?
Can you distribute tasks from your overwhelming schedule or do you need to set firm boundaries and become adept at saying “no”? Essentially, you need a strategic plan to keep overwhelm under control and adhere to it.
Emotion Expression Without Blame
This strategy is crucial. Accusing others and lashing out at those who care about you is counterproductive. Remember, you'll need their support to weather this storm and future ones. Instead of blaming others, take responsibility for your part in the situation. Frame your sentences and choose words thoughtfully.
Instead of: “You make me feel like .”
Try: “When happens, I feel like _.”
See the difference?
The Power of Breathing
It may seem basic, but it's extraordinarily effective. Remember to breathe during overwhelming times. Practice deep-breathing techniques or mindfulness meditation exercises to stay grounded. You require energy and clarity to handle overwhelming situations.
Breathing is something you're already good at. You just need to incorporate breathing exercises into your daily stress management routine, allowing you time to process emotions instead of resorting to anger and irritability immediately.
Once you match the right feelings to the situation, your responses gradually become more appropriate and intentional. When we're constantly angry, resentful, or irritable, rational thinking takes a backseat, leading to irrational reactions based on unfounded feelings.
Two wrongs don't make a right. You possess the tools to navigate through all that life throws at you, including overwhelm.
