Frustration is a feeling people experience when they are upset or annoyed. It’s a normal reaction when dealing with situations outside of your control.

What is frustration?

You probably don’t want to write your negative thoughts about people or situations on paper. Paper can be found and accidentally read by others. The best strategy is to type it all out and immediately deleting it without sending it. If you think sharing your thoughts needs to be heard to help you come to a solution, give yourself a few hours to cool down. And when you do write something out be sure to include actions that you and others can take to help resolve your frustrations.

10. Add a journal entry about it

When a negative thought enters your mind, think of a piece of evidence that counters it. For example, you might think to yourself, “I forgot to buy eggs at the grocery store, I’m so forgetful.” However, telling yourself that you’re a forgetful person is a permanent way to describe yourself for making a tiny mistake. Instead, think to yourself, “I forgot to buy eggs because I didn’t include it on the grocery list due to being busier than usual today. I can pick some up tomorrow.” That way, you include a reason for not buying eggs and you also include a solution.

6. Change the tone of your thoughts

There are two types of frustrated people in the world: those who ruminate on their thoughts and those who take action. Those who ruminate on their thoughts tend to make a small problem an impossible one. And those who take action usually by distracting themselves eventually move on. If you find that something is frustrating you, it’s important to distract yourself with a different task. Maybe you play <a href="https://declutterthemind.com/blog/anxiety-relief-games/">anxiety relief games </a>, exercise, or watch a show. Avoid calling a friend to talk about your problem because that may cause the rumination to escalate.

9. Distract yourself

Positive visualization can help calm your frustrations. You can use Declutter The Mind’s <a href="https://declutterthemind.com/guided-meditation/anxiety/">Visualization for Anxiety meditation </a>on the app to help you visualize a ball of light flowing through you to help you ease the tension in your body. The aim of the visualization is to shift your focus on something else to help you deal with frustration.

5. Focus on positive visualization

The first step to dealing with frustration is to notice that you’re feeling. Believe it or not, but it’s not always easy to notice frustration arising. Fortunately, there is a way to get better at noticing frustration: meditation. With meditation, you simply become more attuned to feelings and sensations in your body. That way, when you notice that frustration is coming up for you, you can take action to lower it instead of taking it out on those you care about. One of the <a href="https://declutterthemind.com/blog/100-scientific-benefits-of-meditation/">benefits of meditation </a>is that it helps you become more self-aware in the present moment.

1. Meditate

When we deal with frustration, we often put all of our focus on the problem instead of the solution. When you find that a problem is growing bigger, create a list of all the solutions. That way, you remind yourself that the problem is fixable. Frustration is fixable too.

7. Look for solutions, not problems

When we’re frustrated, we sometimes use our words to hurt people we care about to get back at them for causing the frustration. However, verbally attacking someone doesn’t solve the problem, it only magnifies it. There’s an actionable book by Marshall Rosenberg called <a href="https://www.amazon.com/Nonviolent-Communication-Language-Life-Changing-Relationships-ebook/dp/B014OISVU4/">Nonviolent Communication: A Language of Life </a>that breaks down how to communicate your needs to other people. A cause of frustration may stem from not having our needs met. However, if we fail to know how to communicate those needs to others, we end up having to deal with frustration for years.

4. Practice nonviolent communication

Experiencing frustration is part of being human. However, here’s some good news for you: frustration passes. When you find that burning ball is in your chest, taking a deep breath, and remembering that this isn’t a permanent state can help you deal with frustration. Obstacles and challenges don’t last forever. However, nothing is permanent. Eventually, as time passes, you’ll notice your frustrations do. Avoid making permanent decisions to solve temporary problems. In this present moment, you’re in full control of how you feel and react to your frustration. Choose your next step wisely.

8. This too shall pass

While some parks, stores, and public places may be closed in specific cities around the world, in most countries, no one is stopping you from getting some fresh air. Whether you spend some time in your backyard or on your balcony, getting some of that fresh air can do your body good. If you own a pet, you might enjoy taking some time to walk it a few more times a day than usual to get some of that warm sunshine glowing upon you. While outdoors, be sure to mindfully breathe. Being out in nature is one of the best places you can ever be.

2. Get some fresh air

Exercise is one of the healthiest ways to deal with frustration. Instead of carrying all that pent up energy inside of you, you can release it through your physical movements. During your most frustrated moments, go for a run. If you’re feel really angry, you can gently punch the air as you move forward. You’ll notice that it actually feels good. You can also do other cardio such as dance if you want to transition from a mood of frustration to one of happiness. In all of these cases, you’re improving your physical health and dealing with frustration in a way that makes you stronger.

3. Exercise

Frustration is one of the most crippling feelings. Here's how to break out of it with 10 ways to deal with frustration.

6. Change the tone of your thoughts

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