How to Identify and Overcome Frustration
“I was an accomplice in my own frustration.” – Peter Shaffer
While we may not recognize when we do it, or even admit to it when we know we do, we all sometimes have a tendency to sabotage our efforts, thus leading to unnecessary and sometimes disruptive frustration. The key to being able to overcome frustration is to learn how to identify it and then implement strategies to combat it.
Where Does Frustration Come From?
In the simplest terms, frustration is an emotion that comes from being blocked from achieving an intended goal. There are internal sources of frustration, as well as external sources.
Internal sources: If you are not able to get what you want, the disappointment and frustration you feel may well be the outcome. This may be due to a loss of self-confidence or self-esteem or you may be afraid of certain social situations.
External sources: Often, it’s the conditions you encounter outside yourself that are the sources of some frustration. These include the people, places and things that serve as roadblocks to getting things you want done. Perhaps the most universal source of frustration is anything that causes you to waste time. We’re all familiar with and likely have to deal with on a regular basis the time lost due to traffic delays, waiting in line, getting to a store or establishment only to find that it’s closed or doesn’t have what you want in stock.
How Does Frustration Make You Feel?
People react to frustration in a number of ways. In response to frustration, they can:
Get angry
Give up or quit
Lose self-esteem
Feel a loss of self-confidence
Experience stress
Feel sad, uncertain, depressed or anxious
Turn to substance abuse
Engage in other negative, self-destructive or addictive behaviors
A 2018 study published in Frontiers in Human Neuroscience analyzed facial expressions and brain-activation mechanisms using functional near-infrared spectroscopy to detect frustration in drivers. Researchers found that frustrated drivers tend to activate mouth region muscles, such as chin raiser, lip pucker and lip pressor). Frustrated driving can result in aggressive behavior, as well as having negative effects on cognitive processes important for driving, including attentiveness, judgment, and decision-making. Another study published in 2016 in Frontiers in Psychology listed some of the emotional and affective responses in the aftermath of frustration, including acute stress, lasting anger, rage, and sadness.
