Release frustration at work

It’s important to accept yourself for who you are. Everyone gets frustrated from time to time, especially in high-pressure environments like the office. Although many people are taught to hide or suppress their emotions, this isn’t healthy. It could eventually cause your emotions to boil over spectacularly, damaging your reputation within your organization. It’s vital you are able to release frustration, especially at work.

Instead of letting your emotions and frustration control you, it’s important to manage and release them in a healthy way. In the workplace, most people think about time management when trying to achieve a healthy work-life balance. However, there’s also an emotional component that you should address when considering how work influences your overall well-being, productivity, and quality of life.

For those days when you feel overwhelmed with frustration, here are 5 healthy ways to deal with your emotions in the workplace so that they don’t build up and add to your stress.

1. Face Your Frustration

 The first step in releasing frustration is to acknowledge it and observe it. The root of your frustration isn’t going to magically disappear and it’s important to face your frustration so you can do something about it. Understanding how and why you get frustrated can help you deal with the emotion and even prevent it in some cases.

Thinking critically about an emotion you’re probably not proud of is difficult. But examining the situations that cause you frustration is key to managing your emotions in a healthy way over the long term. And remember: always take a step back and take some time to collect yourself if you need to before you respond to a frustrating situation. You don’t want to say something you’ll regret later.

2. Give Yourself a Break

We’re all hard on ourselves. We think that we need to be perfect, even-tempered robots who never get frustrated, angry, or sad at work. Can you imagine how boring that would be?

Give yourself a break. You’re not perfect and neither are your colleagues. Don’t beat yourself up for getting frustrated sometimes. It’s just human nature. Just learn how to prevent it when you can and release it in a healthy way when you can’t. You’ll feel much better than if you expect perfection from yourself.

3. Tend to Your Mind, Body, and Soul

You may think of self-care as something that happens outside the office, but that doesn’t have to be the case. It’s a good idea to have some go-to practices you can use to reduce stress and calm down when you’re feeling frustrated at work.

Breathing and mindfulness exercises, meditation, and desk yoga are all great options for in-office wellness. You don’t have to spend an hour in a quiet room to tend to your mind, body, and soul. Even just a few minutes of stretches or deep breathing can help you calm down, get some perspective, and release tension.

4. Get Comfortable

How’s your desk set up at the office? Do you have an uncomfortable chair or a desk that isn’t quite the right height? If so, you may be physically uncomfortable, which doesn’t help when you’re feeling frustrated. If you can, try upgrading to a more comfortable chair.  Invest in some noise-cancelling headphones if the ambient noises in the environment are adding to your frustration.

5. Manage Your Workload

Going above and beyond might seem like a good idea at the moment, but in reality, it’s not good for anyone involved. If you take on more than you should, you might start to feel resentful, bitter, and frustrated, or at least overwhelmed. That added stress can make you more likely to feel frustrated and make you less productive overall.

You might think that taking on extra work is a good way to gain your boss’s approval. But if you burn yourself out and become frustrated on a consistent basis, you’re likely to have trouble managing your workload and your emotions could boil over. Learn the power of saying “no” at the right time and you’ll be able to manage your emotions more effectively.

You Need to Let the Frustration Out!

It’s important to deal with office frustration as it occurs. Failure to do so could lead to changes in your mood and attitude that might impact your job performance and well-being. Letting frustration and resentment build can also lead to unhealthy habits such as gambling, alcohol and drug abuse or other dangerous behaviour.

Frustration is an alluring emotion that’s fueled by entitlement or self-righteousness. Whether or not you are justified in your frustration in any given situation, it’s crucial to deal with the emotion and let it out in an appropriate way. If you don’t, you’re only hurting yourself!

Andrew Deen has been a consultant for startups in almost every industry from retail to medical devices and everything in between. He is currently writing a book about scaling up business and his experience implementing lean methodology.