"2020 officially became the most stressful year in recent history."

Gallup 

Gallup's most recent Global Emotional Rapport survey suggests that the world is becoming angrier, more stressed, and more worried. According to their 2020/21 study of 160,000 people from 116 countries, 2020 sets a new low for negative emotions. Four out of ten survey participants reported experiencing stress, sadness, anger, or worry.

More people felt stressed, worried, sad, and angry in 2020 than at any other time since Gallup began tracking global moods.

Similarly, the American Psychological Association's 2020 study finds that the COVID-19 pandemic has significantly impacted Americans, adding to already existing sources of stress.

How to Stay Strong in Times of Adversity 

No matter how unsettling, these findings don't surprise, though. Many people find the current global environment worrying. Coming out of two years of pandemic shutdown, most of the world feels drained and stretched to the breaking point.

Everyday life has been put on hold. Social isolation and distancing, health concerns, financial strain, and remote work and study have all taken their toll. In addition, many families had to deal with the illness and death of family members who contracted the virus, not being able to visit their loved ones in hospitals or attend funerals and religious ceremonies.

Many people have lost their jobs. Children were forced to switch to online learning while working moms had to juggle between their careers and family duties. For most college students, education is a significant source of stress. Confidence in governments has declined. The future looks uncertain. And the newest protests in Canada and Europe and the conflict between Russia and Ukraine just add to the already accumulated stress.

So, depending on where you live these days, stress can take many different forms – from feeling isolated and lonely, struggling with poor healthcare opportunities, to being exposed to the threat of armed conflict.

It is normal to feel worried, sad, stressed out, and angry in a world where things have changed for so many people. On the other hand, anger and other negative emotions do not help but can exacerbate the already challenging situation, negatively impacting your health, relationships, and overall quality of life.

Unhelpful methods of managing anger, such as anger repression or outbursts, can cause anxiety, depression, low self-esteem, relationship problems, and even physical harm and violence.

Remember, it is natural to feel anger, sadness, worry, and stress as a reaction to adversity. The pandemic and everything else that is going on at the moment can generate a significant amount of distress.

However, learning how to express anger in a healthy manner and deal with emotional distress can protect your mental health while improving your overall well-being and happiness.

Set Boundaries

Healthy boundaries are the backbone of mental health and well-being. For example, learning to say "no" at work or in relationships can improve your confidence and protect you from overwhelming stress.

Also, practice digital detox and take breaks from social media. Limit watching, reading, and listening to the news. While it is important to stay informed, hearing about what is going on in the world all the time can be stressful and depressing.

Take Care of Yourself

Taking good care of your mind and body is essential if you want to protect your mental health.

• Maintain a routine. In times of increased stress and uncertainty, the routine provides a sense of comfort and safety.

• Make an effort to exercise regularly.

• Eat a healthy, well-balanced diet.

• Practice mindfulness meditation and deep breathing exercises to help you relax, improve your focus, and let go of anxious thoughts.

• Make time to relax, get plenty of rest, and stick to a regular sleep schedule.

• Connect with family, friends, and the local community, whether in person or online.

• Spend time in nature whenever you can.

• Seek counseling or therapy.

Practice Healthy Ways to Express Anger

The first step in healthy anger management is recognizing and accepting negative emotions as normal and necessary. Here are some other healthy ways to express anger:

• Step away from the situation until you calm down.

• Practice journaling to keep track of your anger triggers and understand what provokes rage.

• Discuss your feelings with someone you trust.

• Exercise regularly.

• Practice various relaxation methods, such as meditation, deep breathing, or yoga.

• Learn how to deal with frustration in appropriate ways.

• Consider assertiveness training.

• Consult a mental health specialist.

Summary

Remember that the emotions you are experiencing are natural responses to the hard times you are going through.

It can be difficult to face the uncertainty of what is coming next. However, try to stay optimistic and spend time with people you love or doing things you enjoy. Accept that changes are inevitable and prioritize your health and well-being.

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