How to Confront Anger-Fueled Prejudice During a Health Crisis

Introduction

The COVID-19 pandemic unleashed not only a virus but also a surge in discrimination and violence—particularly against people of Asian descent. While many assumed this was driven by fear of infection, groundbreaking research from Murdoch University reveals a deeper psychological driver: anger. Aggressive acts of discrimination were more strongly tied to anger than to fear. This how-to guide will help you understand the roots of anger-driven bias and offer practical steps to recognize, address, and reduce it in yourself and your community. By the end, you'll have tools to transform anger into constructive action that fosters connection rather than division.

What You Need

• Self-awareness: Willingness to examine your own emotional responses during times of crisis.
• Educational resources: Access to materials on implicit bias, emotional regulation, and cultural understanding (e.g., books, reputable websites, or workshops).
• Empathy exercises: Open-ended questions or journaling prompts to help see others’ perspectives.
• Community network: A group of friends, colleagues, or support groups for discussion and accountability.
• Patience and time: Change takes practice—allow yourself room to learn and grow.

Step-by-Step Guide

Step 1: Recognize That Anger—Not Just Fear—Drives Discrimination

Understanding the psychology behind anti-Asian bias during COVID is crucial. The Murdoch study found that aggressive behaviors (like harassment or violence) were linked more to anger than to fear of catching the virus. Anger often arises from perceived threats to one’s identity, resources, or control—feelings amplified during uncertainty. Start by noticing if you feel irritated or furious about pandemic-related changes (e.g., restrictions, economic strain). Ask yourself: “Is my anger targeting a specific group? Am I projecting broader frustrations onto innocent people?” Labeling the emotion helps you separate it from reality.

Step 2: Differentiate Fear Responses from Anger Responses

Fear typically leads to avoidance, caution, and protection (e.g., wearing masks, social distancing). Anger, in contrast, prompts confrontation, blame, and sometimes hostility. When you feel an urge to blame a particular ethnic or racial group, pause. Ask: “Am I acting out of fear of infection, or am I frustrated and looking for a scapegoat?” Anger can feel more energizing than fear, making prejudice appear justified. Write down two columns: one describing your fear-based thoughts, the other your anger-based thoughts. Compare them—notice if anger makes you more likely to stereotype.

Step 3: Identify Triggers That Turn Fear into Anger

During a pandemic, common triggers include misinformation, perceived resource scarcity (e.g., vaccines, tests), and a sense of lost control. When these triggers combine with frustration, people may lash out at groups they see as “others.” Use a journal to track moments when you feel a surge of anger toward a specific group. What happened just before? A news headline? A crowded store? A political statement? Once you spot patterns, you can prepare more balanced responses. For example, if seeing a crowded Asian supermarket angers you, remind yourself that everyone is trying to meet basic needs.

Step 4: Practice Emotional Regulation Techniques

Anger isn’t inherently bad—it’s a signal that something needs attention. But when it’s misdirected, it harms others. Use these techniques:

• Deep breathing: Inhale for 4 seconds, hold for 4, exhale for 6—activates the parasympathetic nervous system.
• Reframe: Instead of “They’re causing this,” say “I feel angry because I’m frustrated, but blaming a whole group isn’t accurate.”
• Take a break: Step away from the trigger for 10 minutes before reacting.
• Seek perspective: Talk to someone from the targeted group (respectfully) to learn their lived experience.

Step 5: Foster Empathy Through Active Perspective-Taking

Empathy short-circuits anger. Deliberately imagine the life of someone from the Asian diaspora during COVID: dealing with daily microaggressions, fearing for elderly relatives, being blamed for a virus that originated thousands of miles away. Read personal stories, watch documentaries, or attend cultural events. Write a short story from their point of view. This mental exercise rewires your brain to see individuals rather than stereotypes, reducing the anger-fueled desire to punish.

Step 6: Challenge Stereotypes and Scapegoating in Conversations

When you hear someone making aggressive anti-Asian comments (or notice yourself thinking them), intervene. Use neutral language: “I wonder if blaming a whole group is fair—most people have been following safety guidelines.” Present facts: the Murdoch study shows anger is a bigger driver than fear, so ask if the anger is truly justified. This step is crucial because anger escalates in social echo chambers. By calmly questioning scapegoating, you disrupt the cycle. If you’re the one stereotyping, pause and say, “That’s not useful—I need to check my facts.”

Step 7: Promote Inclusive Communication and Community Resilience

Finally, shift from reactive to proactive. Encourage language that emphasizes shared humanity: “we’re all in this together” rather than “you brought this here.” Organize or join community dialogues that address anger constructively—for example, workshops on managing crisis-related emotions. When communities channel anger into advocacy (like demanding better public health resources) instead of blame, they build resilience. Share the Murdoch University research so others understand that anger, not fear, is the real culprit. Collective awareness reduces stigma and violence.

Tips for Success

• Start small: You don’t need to master all steps at once. Pick one area to work on each week.
• Monitor media consumption: Limit exposure to sensationalist news that stokes anger. Seek balanced sources.
• Be kind to yourself: Unlearning prejudice is a journey. Apologize when you slip, and move forward.
• Involve others: Share this guide with friends or colleagues. Group accountability amplifies change.
• Remember the science: The Murdoch study reminds us that anger—not fear—is the bigger driver of discrimination. Use that insight to question your triggers.

By following these steps, you can transform the anger that fueled pandemic racism into understanding and action. It’s a small but vital way to build a more equitable world—even in times of crisis.