33 ways to overcome frustration - dragos roua
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Ways to overcome being aggravated with "what is".TRANSCRIPT
I have a huge experience with frustration. I experienced it
in so many ways, at so many times in my life, that I feel
like I’m some kind of a specialist. If you wonder why I have
this huge expertise, here’s the answer: growth never
happens without it. The more frustration you are able to
harvest, resolve and overcome, the more growth you’re
experiencing. Avoiding it, hiding from it, deluding the
game, none of these strategies will make you a better
human being. On the contrary.
What follows is a list of tools and approaches I used to
solve my own frustration and limitation episodes.
1. Accept Reality
Yes, something bad happened. Don’t spend your day
imagining how beautiful life could be if it wasn’t for that
stupid incident or mistake. This is it. It is frustrating, no
doubt about it, but rejecting this reality will not lower the
frustration, on the contrary, will make it stronger and
stronger. Accept reality.
2. Shift Your Focus
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2. Shift Your Focus
It’s so easy to get caught in a spiral of anger and despair
when you’re frustrated, and I know that first hand. Shift
your focus by engaging in small but demanding activities.
Get involved. Do take the necessary steps to get over the
frustrating situation, but do not ignore everything else
around you.
3. Talk About It With A Friend
Find somebody you trust and talk about it. Let it out. Don’t
let it grow inside yourself until you explode. Most of the
time, when you reach this point, it’s too late to make a
meaningful change that will restore your reality. Let your
worries and your tension fly. After all, this is what friends
are for, right?
4. Journal It
If you don’t keep a journal, start now. Write down all your
fears, all your sensations and describe them in great
detail. Do it until you feel you can’t do it no more. You’re
going to feel incredibly better. Writing has this side effect
of lowering what you write about, making it more
manageable. Just try it.
5. Write A Letter About It
Imagine you’re on a desert island. Sit down and write a
letter to somebody who could potentially rescue you. Be
verbose. Imagine how your life will be after you leave that
desert island. Because if you can’t describe that, you will
never leave the island. Then destroy the letter.
6. Write A Worse Case Scenario
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6. Write A Worse Case Scenario
What is the worst thing that may happen to you right
now? List everything from physical loss to emotional
imbalances. Try to foresee every little detail of a worst case
scenario. What life will you live if everything will turn out
as bad as possible? Then read it. It won’t look as bad as
you thought.
7. Identify A List Of Possible Actions
What exactly will make the situation acceptable again?
What are the things that you could actually do to improve
your current status? Make a list. Try to identify every
possible action, as improbable as it may seem, and put it
on the list. At the end of this, you’ll feel much better: you
have work to do.
8. Sleep Over It
Most of your unconscious life happens while you’re
asleep. Try to go to bed with a clear thought of resolution.
Don’t try to find a solution, just prepare yourself for
getting out of that frustrating circle. During the night your
unconscious mind will find resources to make you
stronger.
9. Be Your Own Avatar
Try to look at yourself from “the outside”. Write on a piece
of paper what an observer would see at you. How do you
behave? How do you talk, how do you act? The more you’ll
do this exercise, the more you’ll differentiate yourself
from the frustrating persona and take control over it at
the same time.
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the same time.
10. Read Something Funny
This will not solve your problem, most of the time it will
only switch your focus to something else, giving you a
temporary break. Do not mistake this technique with
avoidance, just use it as a chillout session, then get back
on track and solve whatever you have to solve.
11. Stop Blaming Yourself
Maybe you did something really wrong, and your current
situation is the result of that mistake. Take responsibility
but don’t blame yourself. It’s all in the past. You’re in the
present now and you can do something about it. Blame
will only put weight on that past and drag you down.
Avoid it at all cost.
12. Take A Walk
Even on the wild side, if you like the wild side, but do take
a walk. The mere action of moving will set you up for
action and hopefully will make your mind a little clearer.Â
Walking always helps me put my thoughts in order and let
off the steam a little bit. And it’s free of charge.
13. See It From The Future
This one goes hand in hand with number 6. Try to
describe your current situation and look at it from the
future. 1 year from now, your problem will be as big as
it is right now? How about 5 years? Or 10 years? Putting
your frustration in a larger context will usually weaken it
or at least make it manageable.
14. Cook A Delicious Meal
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14. Cook A Delicious Meal
As simple and mundane as it may seem, cooking is an art.
And every time you perform some sort of an art, you’ll see
the world through your intuitive mind. You’ll summon
your way out of frustration rather than find it through
logical inference. And cooking is the cheapest – and
tastiest – art one can afford.
15. Go To A Party
Not to be abused and transformed into some sort of
escapism but extremely useful to lower your shirtiness.
Go out, mingle and see if you can wipe out your frown
from your face. You can get back to your problems later,
when your body and mind will be more balanced. After
the hangover, of course.
16. Write About Your Past Successes
You don’t have to keep a journal for it, you can just sit
down at a table and remember all your breakthroughs. Or
only the most important ones. Seeing yourself succeeding
will definitely weaken all that frustration you feel right
now and will also give you some hints about how to
completely overcome it.
17. Borrow Some Enthusiasm
Stay around energetic people or get involved in active
projects. Choose to be part of something that exhales a lot
of energy. Get involved in fresh projects. Being around
enthusiastic people will lower the frustration to the point
where it can actually become manageable. And it will
make you just feel better.
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make you just feel better.
18. Soak and Dry
Let it flow through you until you’re completely overloaded.
Just be sure not to do something during this stage. Isolate
from the world and allow yourself to be frustrated. Then
slowly wait for the frustration to dry out. Sometimes, this
“all you can eat” approach is the only way to deal with it in
a healthy way.
19. Go Watch A Comedy
As an alternative to number 10, “Read Something Funny”.
Giving yourself permission to laugh will lower your anger
and hopefully will make things easier to handle. Also,
seeing people in strangely hilarious situations will make
your own frustration seem awkward. Through a good
laugh at it.
20. Attack It With The “Why?” Weapon
Another writing exercise, in which you start to find the
root cause of your frustration by asking “why?” questions.
“Why am I broke?” – Because I spent too much. “Why did I
spent too much” – Because I’m feeling insecure. “Why?…”
You got the idea. At some point, something will click
inside.
21. Volunteer For Something
Frustration is closely related to your ego, or the part of
your being that is concerned with those big phrases
starting with “Me…”. If you volunteer to do work for
somebody else, you’ll stop feeding your ego with energy.
The weaker that part gets, the stronger your authentic
and powerful part will be.
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The weaker that part gets, the stronger your authentic
and powerful part will be.
22. Stand Up And Fight
Be a soldier. Give yourself orders and follow them. Instill
some rough and unquestionable discipline in your life.
Get up early in the morning, do your work as if you’re on a
battle field and then go to sleep. Repeat until your
problems become just situations you can solve by
following an easy sequence of new orders.
23. Stop Blaming Others
Similar to number 11, only this time your attitude will turn
towards other people, in a desperate attempt to avoid
feeling hurt. Just stop it. Although it may seem like a relief,
blaming others it’s just a temporary hack, it won’t last. In
99% of the situations, what we experience is the direct
result of our own actions.
24. Do Small, Repetitive Tasks
Borrow the behavior of a machine. Do those tiny little
things you avoided so much because they seemed so
boring. Now it’s the best time to start working on them.
Slicing your time and focus will dissolve the pressure.
Frustration will slowly dilute in this sea of tiny, repetitive
tasks.
25. See It From The Past
Alternative to number 13, looking at your own frustration
from the past will color it in a new, fresher light. Most of
the time, the feeling triggered by this perspective is: “I’ve
been through though times before, I can get over this”.
And this is more often than you think true: we have a
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been through though times before, I can get over this”.
And this is more often than you think true: we have a
huge life experience, we just don’t trust it enough.
26. Read Similar Stories
You’re not alone. And even if you find it difficult to talk to
other people you can always do this by yourself: just
scorch the Internet using descriptive keyphrases about
your own frustration. You’ll discover that you’re not alone.
Somebody else have been there too. And now he’s so over
it.
27. Assess Progress
Every second of your life changes something. Look for the
small steps you’re doing and assess them. The first item
on this assessment list may be: “I’m starting to assess my
progress and this is in itself a huge step forward”. The
more you write, the bigger your progress will seem.
28. Disguise It
Put a mask on it, make it look like something else: “I’m
feeling frustration right now, but this is a mask for…” and
replace with whatever quality you want to build:
discipline, personal power, endurance. Transform it. I
usually use the caterpillar – butterfly image: it’s bad now
but look what it can become.
29. Contrast It With A Worse Situation
Try to identify a related situation but with a significantly
higher degree of damage. If you’re in debt, imagine how it
will be to be bankrupt. If you’re having a relationship
hickup, try to imagine how it would be to live on a desert
island for the rest of your life. Be grateful for what you
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hickup, try to imagine how it would be to live on a desert
island for the rest of your life. Be grateful for what you
experience, because it can be worse.
30. Dilute It With Meditation
I don’t preach meditation as an all-in-one cure, but from
my personal experience, it does help. Meditation will not
only shift your focus from your current situation, but it will
also clean your thoughts and help your body regain a
subtle energetic balance. Remember you’ll still have to
take action, meditation will only dilute it.
31. Get Physical
Start an aggressive exercising routine. Getting physical will
make it easier to embrace action and to do it with vigor
and determination. A side effect of exercising is the
“endorphin effect”: the induction of a well-being state
generated by your own body.
32. This Too Shall Pass
Impermanence is at the core of our human nature, is our
curse and escape: we’re prisoners of time and everything
we experience is bound to it. Laughter and sadness, joy
and depression, everything will fade away in time. The
same will happen to this frustrating period too: it will pass.
33. Write A List Of 33 Ways To OvercomeFrustration
This is an incredible exercise. As funny as it may seem in
this context, it’s actually a very powerful standalone
approach. Just sit back and try to imagine 33 ways to get
over your current frustration. I bet that around number
20 your problem will seem smaller than you thought it
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