423: Managing the frustration and anger that can come with feeling anxious

In this week's podcast, we’re answering a listener question about how to manage the anger and frustration that can come along with anxiety.

“I would love an episode on tackling anger and frustration from anxiety.

When I’ve had an anxious day at work, I tend to go home and feel really irritable. I start snapping at my partner and get very annoyed when simple inconveniences come up. I can start arguments so fast, for no reason at all.

Does anyone else experience this? How do you step back and not let yourself get overwhelmed by frustration?”

Points covered in this episode:

It’s helpful to explore and find out what is provoking frustration and anger.

Set aside some time with a trusted friend, counsellor, or just a piece of paper and ask yourself:

• How do you feel about having anxiety?

• What are the main challenges anxiety brings to your day?

• What/who are you angry with?

• Can you find the cause of your frustration?

Gaining clarity helps reduce overwhelm and can clear the way to look at adjusting your lifestyle, nutrition, and the structure of your day.

When anxiety teams up with anger and frustration, we can get caught in a truly volatile and unhappy situation. But it doesn’t have to be this way; if we can pause and get some insights into our triggers and reactions we can start making small adjustments that will calm anxiety and heat in the mind.

Bach Flower Remedies for anger and frustration

Bach Flower Remedies are a collection of 38 remedies discovered by Dr Bach to support negative or challenging emotional states.

Impatiens is a supportive remedy for when we feel irritable or impatient. It's also helpful if we think we are quick to react with anger or irritation over little things.

Centuary is helpful when we feel angry with ourselves or feel that we are weak for having anxiety.

Elm is helpful If you feel overwhelmed by your work and feel that adds to your anxiety.

To take the remedies, you can and two drops of each selected remedy in a water bottle and sip it throughout the day. Make a fresh dose each morning.

You can find out more about the individual remedies at The Bach Centre and order remedies via Amazon, Nelsons or any good health store.

Count to 10 before opening your mouth

Pause and count to ten before you pounce on your loved ones because you’ve had a bought day. The goal is to give yourself enough time to respond instead of react.

Mantra/Meditation

A supportive meditation/mantra when you feel stressed by Thich Nhat Hanh Meditation

Breathing in, I see myself as a flower.

Breathing out, I feel fresh.

Flower/Fresh

Breathing in, I see myself as a mountain.

Breathing out, I feel solid.

Mountain/Solid

Breathing in, I see myself as still water.

Breathing out, I reflect things as they are.

Water/Reflecting

Breathing in, I see myself as space.

Breathing out, I feel free.

Space/Free.

Allow time to transition after work

If possible, take a warm bath or shower to relax after work. Or allow yourself a few minutes to stretch and unwind. Try diffusing lavender in your family room.

We created an album for relaxing and calming anxiety after work. It’s called Transition to Calm Album and you can find it at CD Baby

Transition to Calm is a collection of guided relaxation and breathing exercises created to ease stress and anxiety. Spoken by Shann with soothing background music by Ananga. Listen here

Teaching on Ayurveda and the dance between anxiety and anger

Ananga shares how anxiety and anger arise in the mind according to Ayurveda.

What helps?

• Slow down, invite gratitude and connection
• Structure pockets of self-care into your day
• Practice switching up from reacting to responding

Get up 20 minutes early for breathing practice for health and peace of mind and meet the day without rushing into it.

FOR SUPPORT: visit Ananga’s Coaching Page to find out about individual consultations to explore your dosha (mind body type) and learn how to calm anxiety or anger with the wisdom of Ayurveda.