You’re sorry. Truly, you are.
You exploded with rage at someone you care about, shredding them to bits until they were in tears.
The funny thing is, you can’t even remember what set you off. You just know you were so angry it scared you and left you shaken.
Deep in your heart, you know this anger isn’t normal. It feels like a part of something much bigger.
You’re right; it is. Anger is a sign of burnout. You know you’ve been stressed out for awhile, yet you’ve been telling yourself you’re mostly fine.
Until this latest blow-up. Now you’ve got to face it: your anger has gotten the best of you.
But don’t despair. I’ve got some excellent tips and techniques to support you.
First, let’s take a look at what can cause anger that’s related to burnout.
Causes Of Burnout-Induced Anger
Your everyday circumstances are major contributors to anger. You may feel stressed at work, have financial pressures, dysfunctional family situations, and overwhelming demands on your time and energy.
One day, the stress simply gets to be too much. You have no idea how to handle it anymore. At this point, you explode with anger. And of course, unremitting stress can easily lead to burnout.
When you’re experiencing stress and anger, did you know there are often other feelings fueling them? You may feel overwhelmed, disrespected, helpless, fearful and so on. These feelings, too, are classic parts of burnout.
Anger isn’t something to get down on yourself about. It’s a signal you need help.
You must be wondering, okay, I need help. How do I get it?
How To Deal With Burnout-Induced Anger
Keep in mind that addressing both your anger and burnout is crucial since they’re so intertwined.
Here are 5 specific techniques to help you get relief from your anger:
Exercise helps reduce stress that can cause you to become angry. Plus, it stimulates the release of your own natural “feel good” chemicals called endorphins – talk about a win! If you feel your anger escalating, go for a brisk walk or run, or spend some time doing other enjoyable physical activities.
#2 Take a timeout
Yes, give yourself a timeout just like the ones you give your kids. Take a short break during stressful times of the day. You’ll get some quiet time that will help you calm down and be better able to face the rest of the day.
#3 Practice forgiveness
Forgiveness is such a powerful tool. If you can forgive someone who angered you, you can strengthen your relationship. Additionally, forgiving keeps you from drowning in bitterness.
#4 Use relaxation skills
Practice deep-breathing exercises. Take a long, slow, deep breath while you count to 10. Then slowly exhale. Visualize a relaxing scene, listen to music, journal or do a few yoga poses — whatever it takes to encourage relaxation.
#5 Get my complimentary From Burnout To Balance: A Simple 10-Minute Daily Self-Care Practice. This practice has been shown to:
- Increase mindfulness, well-being, self-confidence, and personal power
- Increase your ability to concentrate
- Cultivate a greater resilience to stress, a positive mindset, and a sense of hopefulness and calm
- Decrease stress and stress-related symptoms like anger, frustration, mood swings, feelings of overwhelm or lack of control, anxiety, depression, low energy, headaches, body aches and pains, muscle tension, chest pain and rapid heartbeat, insomnia, and frequent colds and infections
- Reduce or even stop worrying
Free Yourself From Anger Caused By Burnout
When you find relief from your anger, you’ll notice how much more smoothly your life flows. You’ll notice when people or situations that used to set you off hardly blip on your radar. You’ll smile when you notice how calm you’ve become.
Don’t get me wrong; you’ve got to address your burnout too.
So take time to care for yourself in the ways I’ve mentioned here. You’ll help bring yourself back from burnout and soothe your anger as well.
All it takes is a solid commitment to your well-being. An acknowledgement that you’re worth the investment – because a life free from unmanageable burnout-induced anger is waiting for you.
Want to quick-start your progress? Sign up for my free From Burnout to Balance 7-Day Self-Love Challenge.
During these 7 days, we’ll look at what’s really going on beneath the signs of burnout and I’ll give you simple strategies for how to turn things around so you can get on the path towards balance and enjoying your life (again).
If you’re ready to break out of the burnout cycle and desire to be…
- Relaxed and confident, knowing you’re tending to the most important priorities
- Energized, clear and focused
- Calm, easy-going and peaceful
- Sleeping like a baby and waking up rested
- Engaged, inspired and passionate about your life