Dealing with anger in a crisis

A guide to lead your anger constructivly

In life crises, we are often confronted with a flood of emotions. One of the most intense and common is anger. It can arise for a variety of reasons and has the potential to be both distressing and energizing. Here we explore the causes of anger in times of crisis and how we can use it consciously and constructively.

Causes of anger in crises

Loss: The los of a loved one or a lifelong dream can cause deep-seated anger, as we feel powerless and unfairly treated.
Powerlessness: In crises, we often feel at the mercy of the situation, with no control over what is happening, which can lead to frustration and anger.
Disappointment: High expectations that are not met can cause disappointment and subsequently anger.
Injustice: The feeling of being treated unfairly, whether personally or socially, can trigger strong anger.
Stress: Prolonged stress can lower our irritability threshold and lead to sudden outbursts of anger.

Anger has ONE cause

There are many causes, but one clear background: anger arises when our needs are not heard.Behind the anger that arises from a loss, for example, there may be a need for security or control. We experience that something can simply be taken away from us without us being able to do anything about it. Anger caused by stress, on the other hand, arises from the need for rest. We need a break.

The dual nature of anger

Stress and mental block

Anger can be stressful when it overwhelms us and interferes with our everyday life. It often leads to thoughts about injustice, disappointment, etc. catching up with us again and again. It's like a vicious circle: the anger sparks thoughts and debates in our heads, which in turn keep the anger alive, and so we go round in circles. It can also lead to impulsive behavior: that we react irritably or want to argue and discuss the same topic over and over again. We then regret our reaction. If we give our anger free rein without reflecting on it, it can become a blockade that prevents us from finding constructive solutions.

Energizer and driver

On the other hand, anger can be a powerful driver. It gives us the energy to bring about change and to stand up for our rights and wishes. Anger can create clarity by forcing us to deal with the true causes of our discomfort and motivating us to take action. If you recognize anger as a signal that important needs are not being met, it helps you to find your way back to yourself.

Dealing constructively with anger

Anger that we try to suppress because we are ashamed often becomes even stronger and leads to a continuous power struggle: us versus our anger. This gives anger power over us because we are constantly preoccupied with it. We then often become angry with ourselves for being so angry. So, here’s another vicious circle.

Anger is a natural part of the process of dealing with a crisis

To use anger constructively, the following strategies can be helpful:

Recognizing and accepting: The first step is to recognize and accept the anger. It is a signal of needs that are not being met.
Reflection: Take time to understand the causes of your anger. What exactly triggers it? What needs are behind it? (Justice, understanding, security, ...)
Expression and communication: Find a healthy way to express your anger, be it through talking to trusted people, writing or creative activities.
Taking action: Use the energy of anger to bring about positive change. How can you take care of yourself so that your needs are met? Perhaps you need to set clearer boundarieswith someone, create more space for rest and breaks, or set specific goals within the framework of what you have control over in your situation.
Relaxation techniques: Regular practices such as meditation, breathing exercises or sports can help to reduce the intensity of anger and keep a clear head.

Anger in crises is an important emotion

Anger can often be a hindrance due to its power. However, it is a power that tries to work on your behalf. The key is to consciously deal with it without judging yourself or others. In this way, we can use it as a warning signal and signpost. It is a natural part of the human experience and, if handled correctly, can become a valuable resource to emerge stronger from the crisis.

Do you often have the feeling that your anger is getting the better of you and you find it difficult to recognize the needs behind it? Then you can also seek help and get profesional advice.