Techniques to reduce frustration


More often than not, we all feel frustrated. We all feel like giving up on things, venting it out on others (even though itโ€™s not their fault) or just staying alone. Feeling like that is normal. Everybody feels stymied at some point in their lives. So why does this feeling materialize? This happens for a few reasons.

One, when an individual is physically or emotionally stressed or they might not have the adequate resources to handle the situation; the feeling of frustration starts building up. Second, when an individual bottles up his/her emotions for a very long time; frustration sets in. Third, unrealistic expectations lead to frustration. Not dealing with frustration can lead to severe problems in relationships, workplace, social settings, etc.

Before dealing with frustration, it is important to understand the frustration. Try to figure out where is your frustration stemming from, what is the potential reason and why is it affecting you. Frustrated people tend to not recognise the physical, social and emotional resources available for them in their vicinity. They tend to look at the negative aspects of the situation.

Moreover, increased frustration can also lead to burnout. A typical burnout attributes to physical or mental collapse caused by overwork or stress.

Our coping mechanisms to deal with frustration stand at variance. However, some basic methods can help you cope with your frustration daily are described below:

1. Recognise your triggers

Try to spend some time thinking about the potential source of your frustration, for e.g. you might be frustrated with your teammate for not cooperating or your parents for not understanding you. Doing this would help you understand the root cause of your frustration and accepting it in the long term. Try not to be too hard on yourself if you are not able to figure out the reason for your frustration.

2. Do something about that reason

Once you recognise your source of frustration, you might want to do something about it. You can either write it down somewhere or share it with the concerned person. However, try to ensure the actions you take are healthy and positive. These actions shouldn't be hurting or harming anyone in any way. Venting out your frustration in a healthy way is the most optimum way to deal with it. Moreover, healthily dealing with them will help you maintain relationships and your mental health in the long term.

3. Distract yourself

We all have those times where we just cannot vent out our frustration. For e.g. you might not be able to vent out your frustrations in front of your parents or elders, or an employee might not be able to vent out his/her frustrations in front of his/her boss. In such situations, pouring out your heart might not be the most favourable way to deal with it. Nevertheless, during such situations distracting yourself can a great way to reduce the level of your frustration. Try to listen to some music or go out for a walk or exercise! Studies show that listening to good music and exercising release endorphins which are the โ€˜feel-goodโ€™ hormones in your body.

4. Take deep breaths

Remember your mother saying count to 100 when you're angry or take a deep breath? Well, these tips work when you perform it in the right manner. If you don't have time to exercise or read or listen to music, taking a deep breath when you're frustrated can help you in calming down. Taking deep breaths activates your lungs and purifies the air you're inhaling. It makes you feel placid, unruffled and composed. So the next time you feel frustrated, try taking deep breaths the moment the feeling of frustration arises.

5. Share it with someone

When you're unable to share your negative emotions with the concerned person; sharing it with a trusted individual might comfort you. This someone can be your friend, partner, parents or even your therapist. However, make sure that the person you're sharing with is a trusted individual.

Sharing your frustrations relieves you of your negative emotions. It acts as a process of catharsis. This individual can also enable you to brainstorm solutions. In fact, you might gain a new perspective of looking at the problem.

6. Forgive and forget

Forgiveness is a powerful tool. Forgiving somebody doesn't make you a smaller human being, if fact it makes you modest. When you forgive somebody with a pure heart, it helps you get rid of your negative feelings. It releases you from the vicious cycle of negativity. If you learn to forgive people, your opening a door of positivity and learning in your life.

Consciously and consistently applying these techniques would instill them in your system. Getting used to coping with frustration can be a little tough. However, what is life without a few challenges?

Article by: Aashkaa Nair

Mental Health Writer

Discussion Board

What's your secret to managing frustration?


Rohit Chopra
I meditate and do pranayam. That helps me stay calm during hectic and stressful days ๐Ÿ˜‡
Aashkaa Nair
I exercise to manage my frustration. ๐Ÿ˜‡