12 Ways to Overcome Frustration and Anger We all get frustrated and even angry when we face challenges or an outcome that we expect doesn't happen.
There are so many things that can cause frustration! And more often than not, our frustration is caused by external forces beyond our control.
Like a gadget not working, or that pesky person who crawls under our skin. Regardless of the reason, it's normal to feel down all the time. But, the way we deal with disappointment is what matters!
So here are 12 ways you can kick frustration right in the butt!
#1: Breathe
Relaxed, regulated breathing changes brain chemistry so activity is dominated by the thinking neocortex rather than the fight-or-flight amygdala.
Conscious, focused breathing can help you avoid impulsive actions or sharp words. Before acting out of anger or frustration, stop and take a deep breath.
Count to four slowly as you inhale, then count to four again as you exhale. Repeat this breathing exercise until you feel calm.
#2: Change Your Perspective
Try to see disappointment as "delayed success" rather than "failure". How you frame your situation will change your reactions and emotions.
If you see your situation as a setback that you will overcome, you are more likely to find that you can beat your disappointment.
#3: Talk to a Friend
It's always good to talk to someone about anything that's bothering you. Well, maybe nothing… But, the point here is that instead of repressing your feelings, you can share your feelings with someone.
Who knows… your friend might have a solution that can help you! If you don't have close friends that you feel comfortable talking to, find a support counselor or advisor who can help you work through your problems.
Even if a problem seems obvious, talking it out with someone can give you new insights, and may even help you discover hidden problems, such as low self-esteem or specific problems. .
#4: Journal
Write down your successes and failures in a journal. Keeping track of your achievements can be motivating.
And likewise, keeping track of the activities that you feel are limiting you can also be helpful. That way, you can keep a check and balance of what worked for you and what didn't.
#5: Accept Reality
You also need to check your own reality. If you've done everything in your power to make something happen, and it still doesn't work, you should try to accept it as it is.
What you can do in this type of situation is write a pros and cons list and then take it from there.
#6: Track Your Progress
Sometimes you may feel that things are not moving fast enough, or they are not working the way they should. This can be very frustrating! Argh! Create a checklist and see how you're progressing.
Sometimes small steps seem like nothing, but being able to cross those small steps off of a list, one by one, will help you see your progress.
#7: Treat Yourself
Depression can increase stress and anxiety, which can have detrimental effects on your mood, sleep cycle, and general body chemistry.
By improving your self-care — especially taking care of your body — you can relax and let go of feelings that may have been caused by frustration.
Instead of lashing out and lashing out at someone, take a relaxing bath, go for a walk, or read something. These activities can help your body's chemistry calm down and focus.
#8: Exercise
Physical activity can relieve stress and tension caused by frustration, especially if you exercise in a natural environment. If you're not used to exercising regularly, take it slow so you feel refreshed, not exhausted.
If you can't take an exercise break while working on a frustrating task, take a short break to practice deep breathing or meditation instead.
#9: Stop Being Angry
Anger is a way to vent your frustration. It can be directed either at yourself - or at the poor suckers sharing the same space with you.
Try not to ridicule others. Instead, take some time, and maybe watch our videos on YouTube or read something funny.
The point here is to reduce anger, so you can think straight. Only once you calm down, will you be able to think straight and solve the problem that is causing your frustration.
#10: Stop Blaming Yourself
Perhaps the cause of your frustration is your own doing. But blaming yourself will only put you in a negative state of mind, which will do more harm than good.
So instead of blaming yourself, try to find a solution.
#11: Be Around Optimistic People
It's always good to be around people who are optimistic. You can get energy from them, as well as advice. Maybe they've been through the same situation as you, and they can cheer you on!
#12: Try To Be Positive
Try to think of times in the past when you faced difficulties and still managed to overcome them. Remind yourself that this too shall pass - it always does.
So count your blessings, and see where you've had success in the past. A positive attitude can get you through it too! SIGH… We all have rough spots and get frustrated from time to time.
As you work toward your goals and dreams, you're bound to face some kind of disappointment. It is inevitable. But remember, how you deal with it is the important part! How do you handle frustration and anger?!
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