Coping with Mental Stress: Anger and Anxiety Issues

Mental stress

Hello, doctor.
Recently, I've been feeling a lot of stress at work.
I find myself easily angered and wanting to yell at people or even hit someone.
I feel down for no apparent reason.
I can't seem to get enough sleep every day and constantly feel overwhelmed by a multitude of problems.
I'm irritable towards people and things around me.
Falling asleep has become difficult, and often before bed, I have disturbing thoughts about a toilet drain that make me feel nauseous, as if I'm lying in a bathroom.
It's so frustrating.
I have this inexplicable anger and irritability that feels unbearable.
I always feel like there's a huge amount of pressure surrounding me, and it's so disgusting, annoying, and exhausting.

Ting Ting, 20~29 year old female. Ask Date: 2015/12/21

Dr. Ding Shuyan reply Psychiatry

In modern society, stress is inevitable.
What we seek is not a life without stress, but a resilient state of mind and body that balances stress.
The symptoms described in the inquiry are quite common among individuals with anxiety disorders or stress-related adjustment disorders.
Sometimes, external pressures can be overwhelming; in such cases, it is important to examine our methods and attitudes toward handling stress.
For instance, individuals who are impatient and perfectionistic may encounter multiple problems simultaneously, wanting to resolve them quickly and effectively.
However, when the completion of these tasks is not entirely within their control, it can lead to frustration and anger.
At this point, it is crucial to accept that imperfections are a part of life and to break tasks down into smaller, more manageable steps, completing them patiently one at a time.
At other times, it may be our own mental and physical state that is unbalanced, such as in cases of anxiety disorders or depression, which can impair our ability to cope with stress.
Even routine matters can become overwhelming, leading to decreased tolerance and emotional outbursts.
In these situations, engaging in appropriate exercise, taking breaks to relieve stress, interrupting the accumulation of pressure, and practicing muscle relaxation techniques and diaphragmatic breathing can help restore balance to both mind and body.
If the situation is too severe or urgent, consulting a physician for medication can provide rapid symptom relief and prevent negative impacts on interpersonal relationships or work situations.
Wishing you all the best,
Dr.
Ding Shuo-Yan

Reply Date: 2015/12/21

More Info

Coping with mental stress, particularly when it manifests as anger and anxiety, can be a challenging experience. It sounds like you are currently facing a significant amount of stress, which is leading to feelings of irritability, anger, and even physical discomfort. These symptoms can be overwhelming, but understanding them and implementing effective coping strategies can help you regain control over your emotional well-being.

Firstly, it's important to recognize that stress is a common experience in modern life, especially in high-pressure environments such as work or school. The feelings of anger and irritability you are experiencing may be a response to the accumulation of stressors in your life. When we are under constant pressure, our ability to manage emotions can become compromised, leading to outbursts of anger or feelings of frustration over seemingly minor issues.

One of the first steps in managing these feelings is to identify the sources of your stress. Are there specific situations or people that trigger your anger? Keeping a journal can be a helpful tool for tracking your emotions and identifying patterns. By understanding what triggers your anger, you can develop strategies to address these situations more effectively.

In addition to identifying triggers, it's crucial to develop healthy coping mechanisms. Here are some strategies that may help:
1. Mindfulness and Relaxation Techniques: Practicing mindfulness can help you stay grounded and reduce feelings of anxiety. Techniques such as deep breathing, meditation, or progressive muscle relaxation can be effective in calming your mind and body. Even a few minutes of focused breathing can help alleviate feelings of anger and stress.

2. Physical Activity: Engaging in regular physical exercise is one of the most effective ways to reduce stress and improve mood. Exercise releases endorphins, which are natural mood lifters. Whether it's going for a walk, hitting the gym, or participating in a sport, find an activity that you enjoy and make it a regular part of your routine.

3. Sleep Hygiene: Since you mentioned difficulties with sleep, it's essential to prioritize good sleep hygiene. Establish a calming bedtime routine, limit screen time before bed, and create a comfortable sleep environment. Quality sleep is crucial for emotional regulation and overall mental health.

4. Talk About It: Sometimes, simply talking about your feelings can provide relief. Whether it's a trusted friend, family member, or a mental health professional, sharing your experiences can help you process your emotions and gain perspective.

5. Set Boundaries: If certain situations or people are contributing to your stress, it may be necessary to set boundaries. This could mean saying no to additional responsibilities or limiting time spent with individuals who drain your energy.

6. Seek Professional Help: If your feelings of anger and anxiety persist or worsen, it may be beneficial to seek help from a mental health professional. Therapy can provide you with tools to manage your emotions and cope with stress more effectively. Cognitive-behavioral therapy (CBT), in particular, is effective for addressing anger and anxiety issues.

7. Avoid Substance Use: While it may be tempting to use alcohol or other substances to cope with stress, these can often exacerbate feelings of anxiety and irritability in the long run.

In conclusion, managing mental stress, anger, and anxiety requires a multifaceted approach. By identifying triggers, practicing mindfulness, engaging in physical activity, prioritizing sleep, and seeking support, you can develop healthier coping strategies. Remember that it's okay to seek help, and taking proactive steps towards managing your mental health is a sign of strength. You are not alone in this journey, and with the right tools and support, you can navigate through these challenging emotions.

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