Frustration is a human emotion, but it tends to drag us down. Take our test and find out how to manage it!

We have to deal with frustrations every day, whether they are almost unnoticeable or immense. The sum of all these frustrations can quickly make anger explode in us, harming us personally and professionally. Take our test and discover our tips for managing your frustration!

Overcome frustration

Frustration is an emotion that arises when circumstances do not go as planned. We feel pulled back, unable to achieve what we want, and solutions seem out of reach. You feel so close to the solution, yet so far away, and frustration takes over.

It is important because it proves to us that we are held back by self-imposed barriers, limitations and habits. We are the reason for our own frustration, and are the only one who can free us from this cycle. If we fail to do so, continued frustration can limit our progress, resulting in pessimistic thinking and lowered self-esteem. For yes, frustration can immobilize our actions and rational thought process, leading to periods of indecision. Long-term frustration can also lead to feelings of being overwhelmed, activating stress and depression. Frustration also causes impatience, aggression and anger, and the longer we suffer from frustration, the stronger these emotions become.

What to do in a moment of frustration?

The way we respond to the frustration when it appears determines how effective and how quickly we can get out of it. If you respond appropriately to the frustration, you will quickly find a way to move forward. Otherwise, when it overwhelms us, we may make the wrong choices and decisions.

    Reframe your frustration: change your perspective on frustration, don’t see it as something that blocks your progress, but as an opportunity to discover a new way forward that will benefit you in the long run. See frustration as a challenge to improve yourself, to learn something, be curious about it and ask yourself questions to better learn from the experience.

    See events differently: take the time to see the situation in a different way. When things go wrong, we continue to see things the way we have always seen them, which frustrates us because we end up trapped in the limitations of our own minds. Unable to see beyond our usual thought patterns, we feel stuck. When this happens, we need to see the situation from another perspective, such as someone else looking at the situation and judging it in their own way in order to move forward.

    Focus on what is important: when you are frustrated, you must take control of your mind. Focus on things that will help you get through this problem successfully, rather than things that make you feel trapped. Focus on what you want, on the solutions that would help you move forward, on what you want to achieve. Take the time to visualize the positive outcomes you want to achieve in order to fix your mind and give it a platform to stimulate your imagination. Then make decisions accordingly to get out of the frustration.

    Detach yourself emotionally: becoming emotionally attached to a frustrating situation is not advisable, as it prevents you from approaching it in a detached and clear manner. When frustration strikes, try to detach yourself emotionally and physically from the situation. Use this time to refocus your activities and see the positive side.

Dealing with frustration

The key to dealing with frustration is to remain positive and proactive: don’t fall into the trap of feeling sorry for yourself, which prevents you from getting through the situation successfully. Feeling sorry for yourself prevents you from seeing things clearly and using your time and resources effectively.

Self-pity usually starts with questions that you ask yourself all the time: “Why do things always go wrong?”, “Why does this happen to me all the time?”, “Why does everything look like a continuous battle?”… Asking yourself these types of questions only makes you despair and creates doubt in your mind that prevents you from moving forward. Rather than feeling sorry for yourself, learn to manage your frustration so that it serves you, not you. Here are four steps to learning how to manage your frustration.

Step 1: Identify the early signals

Identify the early signals of frustration, and don’t allow it to sneak up on you. Identify them quickly, and immediately begin the process of dealing with this emotion.

Step 2: Clarify things

Clarifying things is necessary to manage the feeling of frustration. You need to identify the reasons why you are frustrated, asking yourself, “Why do I feel frustrated? How come what I am doing is not working?”

Sometimes the reasons for frustration are really silly, even strange. These reasons may even make you laugh, and the laughter will immediately show you a solution you may not have spotted before. Sometimes the frustration is justified and you will need to look deeper into the situation to find a solution. Ask yourself, “What is the latent problem that is bothering me? What is causing these feelings? Am I part of the problem or part of the solution?”

This last question is central, because sometimes we realize that we are part of the problem we are experiencing, and therefore we are the very cause of our frustration. Therefore, all you have to do is make the necessary adjustments to rectify the situation.

If you have determined that you are not part of the problem, you will need to understand the potential opportunities that you would gain by solving it. You then need to ask yourself what would work for you, find the opportunities that you could benefit from, dig for those that may not have been visible at first glance. By changing your perspective on the situation, you will be in a better position to see these opportunities.

Once you have identified these opportunities, you will be able to figure out how to solve the problem and release the frustration. To do this, it is necessary to try to think creatively about the situation, to try to see how you can improve or change things. Try to find the small adjustments you can make that will help you get through this situation. Consider all of your options and take the path that moves you forward, but keep in mind that you’re likely to experience some more frustration before you find the perfect solution.

Step 3: Expand your horizon

If you can’t make enough progress with step two, you need to take some time to expand your horizons. First, try something totally different, a new approach that seems to make no sense. Maybe you will fail, but this failure may offer you a new vision of the situation, a welcome change of perspective to overcome this problematic situation.

Frustration can also remain because you simply don’t have the knowledge or information to get through the situation. Step back from the frustration and try to gain the information and knowledge needed to move forward. This may involve things you hadn’t considered, such as learning or improving a skill, or talking to a psychological professional.

If you are unable to do this, seek support from others. The experience of peers can give you a new perspective, helping you to see things in a different way. You may come across new opportunities or resources that you were not aware of, which will help you better solve the problem.

Step 4: Stay focused

Throughout the process of dealing with frustration, it is crucial to be disciplined, persistent and determined to achieve a positive outcome. Don’t lose heart, don’t think about giving up. Instead, encourage yourself to think more creatively, as you may see a way out of this frustration. Keep your mind open and positive.