15 Quick Tips! Managing Anger, Overwhelm & Insecurity

Rachel Lyon-Jukes
Dec 27, 2024
3 min read

Emotions play a significant role in our daily lives. Anger can bubble up unexpectedly, overwhelm can paralyze us, and insecurity can cloud our minds. Managing these emotions effectively gives you the power to lead a more fulfilling life. I will share with you some of my management tips, which are things I use regularly. Some may not work for everyone and are definitely not proven by scientific research, but there might be one that works for you.

Quick Strategies for Managing Anger

Dance it out! Put on some headphones, blast a tune and shake everything out.
Get outside. In the sunshine, in the rain. Anywhere that offers a change of scenery and some fresh air
Scream into a pillow (or out loud if appropriate for you). Release the tension in your body. Exhale all of the negativity into an inanimate object. Pass it on.
Write down why you are angry, or just scribble. Dig a pencil deep into the paper and let it rip. Again, release the tension in your body.
Ask yourself 'What do i need right now? How can i make this better for myself?' Sometimes, knowing the right questions to ask yourself can prompt change, especially through all of the brain fog that can accumulate.

Quick Strategies for Overcoming Overwhelm

Get a biscuit and a brew! You cannot have one without the other, it just will not work
Get a weighted blanket and wrap yourself up in it, or simply ask for a hug. Hug your pet if you have one. Compress the body to help relieve your nervous system.
Use your senses to bring a sense of safety. I have a scent that I associate with a safe space. A piece of chocolate may be soothing. Feeling a soft blanket or popping bubble wrap. Listening to your favourite song can create a safe sanctuary.
Organise or make a plan. Usually, when I feel overwhelmed, thoughts of clutter and mess seem to cloud my mind. So, making a plan of what I need to do helps to slow things down and give me a little direction.
Take a hot shower. Let the water run over you and get lost in it. Slow your mind and your body down. Let the warmth soothe you.
Watch funny videos. This is an easy go-to for me, as I know I can scroll on Instagram and be laughing at a meme within 30 seconds. Laughter always brings feelings of calm, and by feeling at ease, you can combat those loud, negative emotions more effectively.

Quick Strategies for Tackling Insecurity

Write a gratitude list. When feeling insecure, it is important to bring awareness to all of the positives you have in your life, no matter how small, to help rebuild your confidence.
Feel-good media. A movie, TV show, song or book. Whatever your fix, something that evokes positive emotions can put you in a calmer headspace, ready to tackle whatever is bothering you.
Message a friend. Ask for some advice and reassurance. Speak to a person you can trust. True friends create a sense of safety, making it easier to open up and be honest about what's bothering you. I asked a friend for their opinion on a matter that was bothering me, and I felt much better afterwards. She reassured me and gave me her own experience, and just like that, my insecurity weakened.
Journal about how you are feeling. Just write it all down, get the words out of your body and onto the paper, the computer, or your phone. Something as simple as writing can help release the negativity becuase you are actively emptying your system.

Understand that overcoming emotional hurdles is a journey, a trial and error game. One practice might work one day and not the next. Which is why you need an arsenal of tips in your toolbox to try. Note them down and keep them handy, and if you forget in the moment, that is ok. Remember to reflect and try again next time.