Learning to overcome frustration at work

Helen Wilson shares advice on managing feelings of frustration at work 

CREDIT: This is an edited version of an article that originally appeared on Calmer

Taking control your frustrations – and even adapting your perspective – can significantly improve your mood and outlook on your job. Here are nine steps to consider if you’re feeling frustrated at work.

Analyse the situation

When you’re feeling frustrated try taking a step back to help you figure out what’s causing it. Are you simply exhausted? Did a co-worker make a snide remark? Is your workload unmanageable? Make a note of anything you recognise. Often, taking steps to simply understand why you are frustrated can help you be aware of what you need to do next.

Look for the bright side

A little optimism can go a long way towards improving your mood. For example, if your manager or colleague is late for a meeting, relax and enjoy the extra time you have to prepare your thoughts before the meeting begins. Using your time productively will not only benefit you, it will also lessen the impact of any frustrating thoughts as you focus on what you can control in the present moment.

Talk about it

Finding someone to talk to – who isn’t involved in the situation – can help you control your feelings of frustration and get a fresh perspective on the problem. This person can provide you with an independent point of view and even introduce you to a new way of looking at things that you hadn’t considered before. While it’s appropriate to express your emotions and feelings to this person, try to concentrate on the facts and data to maintain a sense of focus.

Speak with your boss

It may be useful to speak with your direct manager about your frustration, depending on the source of your dissatisfaction. If you do decide to go down this route, make sure you feel prepared for the conversation. Outline your current circumstances, including any challenges that may have led to your frustration, and share what you think is still working well in your role. 

When you explain what you think needs to change, be prepared to provide a resolution; perhaps you could outline specific outcomes that could make you feel happier and more focused in your role.

Work-life alignment is important

Make sure you spend enough time outside of the workplace to maintain a healthy work-life alignment. Ensuring you are getting enough time out of work to rest, spend time with loved ones and to do the things you love makes it easier to deal with difficult situations.

Set reasonable boundaries

Working late on a regular basis, missing lunch, or taking on too much at once can all add to your stress. When we are stressed at work, we tend to feel frustrated with ourselves, the workload, clients and more. Consider setting yourself guidelines for your working hours and be mindful of the number of extra tasks you can realistically take on. This can help to prevent your work from becoming unmanageable.

Identify where you can make improvements

If you decide to stay in your current job, try looking for ways to make positive changes that will help you to feel less frustrated – for example, you might want to switch up your morning routine by doing something you enjoy at the start of the day to get yourself in a positive mindset before starting work. You could also choose a new hobby outside of work to encourage yourself to explore new directions or you might wish to focus on professional growth by learning a new skill that could lead to new opportunities or job advancement in the future.

Communicate with co-workers outside work

Engage in team-building activities whenever possible to maintain a good social life with your co-workers. Not only will this make your time at work more enjoyable, it will also help you to feel more at ease to approach your colleagues about any workplace frustrations you have.

Concentrate on your skills

You have the necessary skills, talents and abilities to perform your duties – they are the reasons your company recruited you in the first place. If you catch yourself engaging in negative self-talk, consider taking the time to write down three things you appreciate about yourself to help you concentrate on your strengths.

Managing feelings of frustration

The reality is that frustration is something that everyone experiences from time-to-time. Nurturing your capacity to think clearly by understanding your sentiments and emotions before they spiral out of control is key. It’s difficult to avoid frustration in life but you can learn to manage it efficiently.