Frustration and stress can wear you down and make happiness seem a distant goal. Unfortunately, finding a sense of peace or calm amidst some of life’s challenges can be extremely difficult. In this article, Dr. Mac Powell discusses common sources of irritation and how to change the way you look at events and reduce stress.
Call a Time-Out to Think
Frustration tends to play tricks with our mind, causing time to condense and make events run together. Something as minor as another driver cutting in front of you in a parking lot or a stuck zipper on your jacket can be a catalyst for stress event when added to other frustrations. Train your mind to call a time-out whenever you feel frustration building. Ask yourself whether whatever is bothering you will still be an issue a day from now. Rank things that are bothering you from high importance to minor impact. Give your mind a moment or two to catch up and assess reality to get back into the right perspective. Count your breaths, slow in and out, backward from 100. It can help you begin to gauge how hot your emotional temperature is running from day-to-day.
Treat Your Body Right
Frustration and feelings of stress often go hand in hand with physical stress. Many times, your body is telling you that it is time to get some food or rest. Whether your body needs protein, sugar, carbs, or some combination depends on your dietary needs and whether you are eating proper foods at regular times. Lack of sleep or simple illnesses also can have drastic effects on how our brains function. Simple maintenance like a healthy snack or a twenty-minute nap can make all the difference in feelings and attitudes.
Remember to Breathe
The best way to quickly drain away anger or frustration is to breathe consciously and with intention. Our bodies react to stress in several ways. Moving to rapid and shallow breathing is one of the first things our brains tell our bodies to do under stress. Concentrating on taking deep and slow breaths calms down your body’s stress responses and can cut off feedback loops of distress signals between your body and brain. Various well-tested breathing methods work well with reestablishing control over your body and mind. Experiment with different techniques, always focusing on slow, deep, and steady breathing.
Use Your Support Network
One of the most effective ways to relieve frustration and refocus with a proper perspective is to share your feelings with a friend, family member, or loved one. When you have a reliable person or group to share feelings with, you will find that a little communication goes a long way. You don’t have to worry about continuously feeling like you are complaining if you monitor the feedback you get from your social confidante. This is especially true if you remember to be a good listener also, as helping others deal with frustration is a helpful way for you to cope with your stress. If you don’t have a social network that you feel that you can rely on, consider consulting with a therapist to assist with communication and sharing strategies.
About Dr. Mac Powell:
Dr. Mac Powell is an innovator and educator whose passion for leading change is exhibited consistently in his work. He has been in numerous leadership roles, including as the President of John F. Kennedy University. Dr. Mac Powell has written over 100 articles on the importance of higher-education and performance and has dedicated his life to improving the community around him.
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