It’s pretty common for all of us to feel frustrated or even angry when things don’t go as planned, or when an outcome we were really hoping for just doesn’t happen. There are so many different things that can trigger that feeling of frustration! And quite often, that frustration comes from things outside of our control, like when a gadget decides not to work, or when someone’s actions just really get under your skin. Feeling frustrated every now and then is totally normal, whatever the reason might be. But what truly matters is how we choose to deal with that frustration when it hits! So, get ready – here are 12 ways you can really take charge and kick frustration to the curb!
#1 Just Breathe
When you’re feeling frustrated or angry, something as simple as focusing on your breathing can make a real difference. Taking slow, steady breaths actually helps calm down the part of your brain that triggers that fight-or-flight reaction and lets the more thoughtful part take over. This conscious breathing can help you stop yourself from doing or saying something impulsive that you might regret later. So, before you react out of anger, just pause. Take a deep breath in, counting slowly to four, and then breathe out just as slowly, counting to four again. Keep doing this simple breathing exercise until you start to feel calmer.
#2 Try Looking at Things Differently
Instead of seeing frustration as a sign of “failure,” try to look at it more like “delayed success.” How you choose to frame or think about a difficult situation can really change how you react and the emotions you feel. If you can view what’s happening as just a temporary setback – something you will get past – you’ll feel much more confident that you can overcome the frustration you’re experiencing right now.
#3 Chat With Someone You Trust
It’s almost always helpful to talk to someone about whatever is bothering you. The main point here is to share those bottled-up feelings with another person instead of keeping them all inside and just pushing your emotions down. Who knows, your friend might even have an idea or solution that could help you out! If you don’t have close friends you feel comfortable opening up to, consider finding a supportive mentor or even a counselor who can help you work through what’s going on. Even if a problem seems really obvious to you, talking it over with someone else can give you a completely fresh perspective and might even help you uncover some hidden issues you didn’t realize were there, like low self-esteem or specific worries.
#4 Start a Journal
Try keeping a journal where you write down both your successes and your failures or setbacks. Tracking your successes can be a really good way to keep yourself motivated. Similarly, keeping a record of activities or situations that you feel are holding you back or limiting you can also be super helpful. This way, you create a sort of “check and balance” system for yourself, making it clearer to see what approaches worked well for you and what didn’t, which can be invaluable when dealing with frustration.
#5 Come to Terms with What Is
Part of dealing with frustration means taking a realistic look at the situation. If you’ve honestly done absolutely everything within your power to make something happen, and despite all your efforts, it still didn’t work out, then it’s probably time to try and accept the reality of the situation as it is. Once you’ve reached that point of acceptance, you can then figure out your next steps. A helpful way to process this can be to make a list of the pros and cons of the current reality and see where you can go from there.
#6 Keep an Eye on How Far You’ve Come
Sometimes, you might feel like things just aren’t happening quickly enough, or that they aren’t working out exactly the way you expected. This feeling can definitely lead to a lot of frustration – ugh! Try creating a checklist or a simple system to track your progress. Even if the steps you’re taking feel small, being able to visually see yourself crossing those small tasks off your list, one by one, can be incredibly helpful in reminding you that you are indeed moving forward and making progress, which helps combat that feeling of being stuck.
#7 Give Yourself a Break (Treat Yourself)
Frustration can really build up a lot of tension and anxiety in your body and mind, which isn’t good for your mood, how well you sleep, or even your physical state. By focusing on taking better care of yourself, especially your physical self, you can help yourself relax and release those tight feelings that frustration stirs up. Instead of just fuming about something or lashing out, try doing something soothing like taking a warm bath, going for a calming walk, or losing yourself in a good book. These simple activities can actually help shift your internal state from feeling stressed and alarmed to being calm and more focused.
#8 Get Some Physical Activity
Moving your body is a great way to release the tension and stress that frustration builds up. Exercise, especially when you can do it outdoors in a natural setting, can be particularly helpful. If you’re not someone who exercises regularly, remember to start gently – the goal is to feel refreshed afterward, not completely worn out. If you’re stuck in the middle of a frustrating task and can’t step away for a proper workout break, even taking a shorter break to practice some deep breathing or meditation can help calm you down.
#9 Step Away from the Anger
Sometimes, anger is the way frustration shows itself. That anger can be aimed inward at yourself, or outward towards others who might just happen to be around. Try really hard not to lash out at the people near you. Instead, give yourself a bit of a time-out. You could try watching some calming videos or reading something light and funny – anything that helps shift your focus away from the anger for a bit. The whole point here is to reduce that intense anger so you can start thinking clearly again. You’ll only be able to address the actual problem that’s causing your frustration once you’re feeling calm and can think straight.
#10 Don’t Get Stuck Blaming Yourself
Sometimes, the reason you’re feeling frustrated might actually be because of something you did or didn’t do – basically, something that’s your responsibility. However, endlessly blaming yourself is only going to put you in a really negative head space, and that usually causes more problems than it solves. Instead of getting stuck in self-blame, try to shift your energy towards finding solutions to the situation that’s causing the frustration. Focus on what you can do to fix things moving forward.
#11 Spend Time with Optimistic People
It’s generally a really good idea to spend time around people who have a positive outlook on life. Optimistic friends or acquaintances can often give you a boost of positive energy and might even offer some helpful advice when you’re feeling frustrated. It’s possible they’ve gone through similar frustrating situations themselves and can offer encouragement or cheer you up just when you need it most. Their positive perspective can be contagious!
#12 Make an Effort to Be Positive
Try to remember times in the past when you faced difficulties or challenges but managed to get through them successfully. Remind yourself of that strength and resilience. Tell yourself, “This feeling of frustration will pass too” – because it honestly always does, eventually. Take a moment to count the good things in your life and recall your past triumphs and successes. Having a positive attitude can make a huge difference and help you navigate through this frustrating situation as well!
We all have rough patches and get frustrated from time to time. As long as you’re working towards your goals and dreams, you are definitely going to run into some kind of frustration – it’s just part of the process! But remember, how you choose to handle it is the most important thing!
