15 Ways to Deal With Frustration At Work

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Frustration is a common emotion experienced among working professionals. Whatever the reason, many of us could get frustrated at work.

Why does this happen? Frustration may come about when you don’t achieve your goals or when you’re working under too much pressure without any productive results.

You need to be mentally strong to deal with any frustration at work. Don’t allow frustration to overwhelm you. You should instead learn to understand and manage it.

Dealing with frustration at work can be challenging especially when you don’t know how to get out of it. When everything that could go wrong seemingly has, how do you get out of it?

Here are some tips on how to deal with frustration at the work place.

1. Talk about it

No matter the problem, it is important that you discuss it with your superior. Make your frustrations known. Tell your boss anything that bothers you. This way, something could be done about it.

If you suppress your emotions, your frustration could breed anger. This anger could in turn aggravate your health in the long-run.

You may also air your frustrations to your family. Effective communication could help you to overcome frustration.

2. Avoid Procrastination

Procrastination could have dire consequences at the workplace. How? This happens when you keep postponing your work so as to temporarily escape hardships. As a result, you are unable to meet work deadlines which puts undue pressure on you.

The ultimate consequences of procrastination are stress, anger and frustration. To avoid this, make sure you manage your time well so that you can submit your work within the deadlines given.

3. Focus on your Work

Don’t pay too much attention to others. Why? When you do, you tend to be oblivious of your goal. You lose track of your work targets and focus on other people’s achievements.

Concentrate on your work instead of diverting your attention to other’s work. Focus on your work as you sharpen your skills to climb up the professional ladder.

4. Avoid Mixing with Frustrated People

One of the ways to avoid getting frustrated is to avoid mingling with frustrated people as much as possible. Frustration could be termed as a contagious disease.

When you surround yourself with people who’re always complaining about their work, you’re likely to do the same. Make sure you mix with professional and goal-oriented employees.

5. Focus on the Positives

Frustration is an outcome of negative emotions. Channel all your energies to a positive direction. Write down your current achievements and all the positive things about your work.

You then will be able to overcome all negative emotions. A positive mindset will steer you towards achieving your goals.

6. Take your time to Reflect on the Situation

Try looking at the situation from a different perspective. Look at the situation from an outsider’s perspective. That way, you can get to see things differently.

While doing this, you may find time to cool off and you will find a way to redirect your frustration elsewhere.

7. Imagine its Two Years Later

Will your frustrations matter two or five years from now? This is the question that you should ask yourself. Think about your long-term goals and how they will be affected.

At this point, you should make the right choices. It will definitely serve you better in the long run when you let go and move on.

8. Assess the Situation

Knowing why you feel frustrated could help you overcome it. Are you just tired? Did a colleague say something hurtful? It is important to know why you are frustrated.

Write the reason(s) down and that way you will gradually get over the frustration.

9. Control Your Negative Feelings

There could be a high chance that you’ve experienced frustration before. How did you work your way out? Remember that you somehow overcome it. Come to the realization that frustration is not helpful in any way. This could help you keep negative feelings at bay.

When you experience frustration, think to yourself that it is just a passing cloud. Talk yourself out of the situation.

10. Calm Down

When someone/something frustrates you, you are bound to be angry. Do not proceed to do anything out of anger.

Take your time and calm down. This will help you to confront the situation with a sober mind. Letting out your anger will only make things worse.

11. Create a Healthy Work-Life Balance

It is important to balance your time outside the office with the time in the office. This could make it easier to deal with any stressful issues.

Make sure you have enough time outside the office. It is important that you create a healthy balance between work and your life. This way, you could be less frustrated.

12. Set Strict Rules on Working Hours

Set yourself strict rules when it comes to working hours. Working late and skipping meals could have a negative impact on your well-being.

Plan your work in a way that you have leisure time to rejuvenate yourself and regain lost energy.

13. Exercise

Exercise has been proven to reduce stress and improve your well-being. When you exercise, your body releases hormones called endorphins. Endorphins trigger a positive feeling in the body.

Find time to go out and exercise. This will leave you feeling much better.

14. Take a Break

Sometimes, it is important to take a break. When faced with high stress and frustration, take your time to go out and cool off.

You may go for a long walk when you’re feeling overwhelmed. This will help you to feel much better.

15. Conduct Regular Work Reviews

It is important to sit down with your team and co-workers. That way, you will be able to conduct a review.

This will provide the opportunity for you to discuss anything that may be a cause of stress and frustration in the workplace.

Be Optimistic

Sometimes, work can be frustrating. However, your attitude towards your life and how you deal with negative emotions matters a lot.

Having a positive attitude goes a long way when dealing with frustration in the workplace. When you find yourself in a difficult situation, it is important to focus on the positives instead of the negatives.

Check out our GBS TV blog post for more information on work-related issues.


Ivy Wambui