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Frustration can create a cocktail of feelings; from anxiety, anger, irritation, and even regret. This emotion can hit often times without warning and throw an unflattering wrench in your day. 

Dale Carnegie once said, “Our fatigue is often caused not by work, but by worry, frustration, and resentment.

The validity of that statement is immense. Frustration can cause moderate to severe health ailments such as headaches, high blood pressure, and digestive issues. 

In addition, excessive frustration can take a toll on your mental state as well. You may experience impaired thinking, high-stress levels, and relentless anger. Frustration is truly something that causes excessive turmoil.


Why is Frustration Common?

When we wake up in the morning, we have a certain expectation of how the day will go. Likely that involves waking up on time, eating breakfast, and not running into morning traffic. However, when something slashes our initial expectations, we experience high levels of frustration. They can be as minimal as running out of coffee or as severe as getting a ticket on your way to work. No matter the circumstances, an expected outcome is the primary bane of our existence. 

Expectations are necessary elements of life as they provide a measurable standard that guides us. When things go our way, we are naturally happy. We are able to complete our daily tasks as planned.

However, as much as we rely on our plans, unforeseen occurrences are bound to happen; thus, causing frustration. Because of this chain of events, it is important to develop a healthy view of expectations. By doing so, your frustration levels will gradually decrease, and you will be able to manage minor to severe hiccups. 


How to Keep Expectations Healthy

Expectations are unpredictable; which is why focusing entirely on how you foresee a situation to play out is counterproductive. One way to combat this is to understand that our anticipations are not always reasonable. 

We naturally want the universe to operate in our favor. But, although we are mighty, we are still minor. Developing a sense of humility will help you to take minor hiccups that occur with a positive attitude. Understanding that not everything will ultimately go our way will make frustration an easier pill to swallow. 


How to Manage Frustration

Frustration is one of those tricky emotions that cannot be eliminated. Because life, people, and circumstances are ever-changing, there are bound to be new frustrations daily. Therefore, learning how to control your reactions will play a major role in your overall health. 

1. Always Plan Ahead

Even though you can’t plan for everything, always give yourself enough time, preparation, and energy to deal with possible situations of frustration. For example, leave for work 15 minutes early so as to avoid getting stuck in traffic. 

2. Learn to Breathe

Effective breathing will help you to remain calm in the midst of chaos. Take a few deep belly breaths for 1-minute continuously. You will notice a complete shift in your attitude and mental stability. This will also give you a chance to think clearly as time goes on.

3. Effectively Communicate

One of the primary effects of frustration is reacting negatively. This may be through intense verbal outbursts or worse, violent actions. Learn how to communicate your needs in a way that will get respected. Never be afraid to kindly express your frustrations with the hopes of reaching a solution.

Although situations of frustration can be, well, frustrating-it’s important to remember your inner calm. Find your own safe space during times of chaos in order to keep your sanity. This will keep frustration in its place and not negatively impact your routine. 


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