Managing Seasonal Anxiety and Anger

By ABS Behavioral Health

As the seasons change, so do our moods. Whether it’s the long, dark winter months or the overstimulation of the holiday rush, many people experience increased anxiety and irritability. And when these feelings go unchecked, they can quickly escalate into anger or emotional outbursts.

At Applied Behavioral Sciences (ABS), we believe in equipping people with real tools to manage their mental health — not just in crisis, but as part of everyday life.

Here are practical strategies to help you or someone you love manage seasonal anxiety and anger effectively.

1. Recognize the Triggers

Certain seasonal triggers can set off anxiety and emotional dysregulation:

• Lack of sunlight (Seasonal Affective Disorder)
• Disruption of routines (holidays, travel, end-of-year deadlines)
• Family tensions or social pressure
• Financial stress (holiday spending, heating bills, etc.)

Tip: Keep a simple daily journal. Write down what happened, how you felt, and how you responded. Over time, you’ll see patterns that can help you anticipate and manage future reactions.

2. Regulate Your Nervous System

When anger flares up, it’s often a signal that the nervous system is in “fight or flight” mode. Learning to calm that system down is essential.

Try this quick reset when you feel anxiety or anger rising:

• Box Breathing: Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4. Repeat 4 times.
• Grounding Exercise: Name 5 things you see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

These tools help regulate your emotions before they spiral out of control.

3. Watch and Learn: Anger Management Video Series

Sometimes hearing from others or being guided visually makes all the difference. Here’s a curated YouTube playlist to help you understand and manage anger more effectively.

✅ Anger Management Techniques That Work – Dr. Christian Conte

An easy-to-understand guide on emotional regulation and prison-tested methods.

✅ How to Stop Losing Your Temper – The School of Life

A philosophical take on anger that helps you take a step back and reframe situations.

✅ The Science of Anger – What Happens In Your Brain?

Understand the biology of anger and how you can retrain your brain.

✅ Simple Coping Skills for Anger – Therapy in a Nutshell

A great step-by-step on practical strategies and coping mechanisms.

Bookmark these or share with a loved one. You never know who might need them.

4. Be Proactive, Not Reactive

Rather than waiting until you’re overwhelmed, build habits now:

• Stay Active: Even a 10-minute walk outdoors helps your mood.
• Sleep Well: Lack of sleep magnifies irritability.
• Eat to Fuel: Skipping meals or too much sugar can increase mood swings.
• Talk It Out: Don’t isolate — reach out to someone safe and supportive.

5. Get Support When Needed

If you find yourself frequently snapping at loved ones, feeling overwhelmed, or struggling with depression or anxiety, it’s time to get help. Therapy isn’t just for emergencies — it’s a powerful preventative tool.

ABS Behavioral Health offers individual therapy, anger management groups, and trauma-informed care to help you stay in control.

Final Thoughts

Seasonal changes are a natural part of life — but how we respond to them doesn’t have to be automatic or destructive. You can take control of your emotions, create healthier reactions, and build resilience over time.

And if you’re struggling — you’re not alone. We’re here to help.

👉 Need support managing anxiety or anger?
Contact ABS Behavioral Health today to speak with a licensed professional who understands what you’re going through and can guide you toward lasting change.

📞 Call us at 718-871-4593 or 📩 Request an Appointment Online (Make Intake Appointment)

Your peace of mind is just one step away.