<p> <span>In this article we will learn the following</span></p><p>-<b data-redactor-tag="b">23 questions to identify your frustration-triggers</b></p><p>-<b data-redactor-tag="b">75 Strategies to build, develop and strengthened Frustration-Tolerance - given randomly and not in any specific order</b></p><p><b data-redactor-tag="b">How to deal with your low frustration tolerance in life</b></p><p><b data-redactor-tag="b">Developing healthy frustration tolerance.</b></p><p>Frustration-tolerance is <b data-redactor-tag="b">one of the most-important life-saving, growth and self-developmental skill.</b></p><p>Anyone <b data-redactor-tag="b">who can handle setbacks, crises, upsets, shocks and major-disruptions</b> - is more likely to be happy-healthy-successful and can have meaningful growth and relationships.</p><p>In this highly <b data-redactor-tag="b">VUCA world of chaos-changes-disruptions - each one us goes through multitude of emotionally-draining feelings of frustrations and irritations</b>.</p><p><b data-redactor-tag="b">To manage negativities - we also need to ignore and to disregard - insignificant incidents</b> [which because of our EGO or insecurities may make us feel as if they are life and death situations].</p><p><b data-redactor-tag="b">When you ignore the unnecessary meaningless emotions urges and distractions and energy-drainage</b> - you will be able to focus on most meaningful pursuits - and your self-esteem, self-respect and self-confidence etc. would become stronger and stronger.</p><p>Frustration-tolerance - <b data-redactor-tag="b">is an essential prerequisite - when you need to solve large problems and are trying to deal with massive-challenges</b>.</p><p>Because <b data-redactor-tag="b">many of your efforts-ideas-solutions would fail - and the resulting frustrations has to be managed effectively</b> so as not to get sidelined from our main objectives.</p><p><b data-redactor-tag="b">If you are pursuing larger-than-life goals - having a healthy frustration-tolerance keeps you going persistently and ensures that you don't give-up</b>.</p><p><b data-redactor-tag="b">People with high frustration tolerance are able to deal with setbacks successfully and are able to bounce-back from adversities faster. </b></p><p><b data-redactor-tag="b">Persons with low frustration-tolerance will have stressful relationships AND an average-life with mediocre-accomplishments and successes - because they have little patience for their partners' behavior or their intolerance</b> to everyday situations and it can lead to increased bitterness, acrimony and stress in the relationship.</p><p>Unless you have a low frustration-tolerance due to some medical-condition - <b data-redactor-tag="b">frustration-tolerance can be learned</b> - in the same manner - <b data-redactor-tag="b">you have learned to lose your self-control often and at small incidents.</b></p><p><b data-redactor-tag="b">If you take steps to build frustration-tolerance - you will realize that quality of your life is improving exponentially and magnificently</b>.</p><p><b data-redactor-tag="b">If you generally have difficulty in managing your frustrations</b> - it could be a symptom of a bigger issue.</p><p><b data-redactor-tag="b">Frustration is unavoidable because things do not always happen - as we would like them to</b>. </p><p><b data-redactor-tag="b">All of us have our very-typical and very-different response to - how we deal-with and respond-to frustrating situations and people.</b></p><p><b data-redactor-tag="b">Some of us lash-out</b> [when we are feeling frustrated and irritated] <b data-redactor-tag="b">to those very people who are trying to help us and might be our most sincere care-giver.</b></p><p><b data-redactor-tag="b">Some people acquire an aggressive approach whereas some others may withdraw</b> and become passive.</p><p><b data-redactor-tag="b">Frustration-Intolerance - limits your intellectual functioning</b> - because solving your life's problems - needs continuous focus, attention and persistence in the face of difficulty and tough -situations - <b data-redactor-tag="b">which having a low frustration-tolerance threshold just does not help</b>. </p><p><b data-redactor-tag="b">Frustration-intolerance may also may create serious psychiatric-disorders.</b></p><p><b data-redactor-tag="b">7 Common frustration triggers for kids as well as adults - add your own - as these are given to make you identify yours</b></p> <ul><li>1.Disrupted-sleep or no sleep</li> <li>2.Sudden emergencies in the realm of uncertain-scary-unknown</li> <li>3.Exhaustion, fatigue, hunger</li> <li>4.Upcoming socially-draining events</li> <li>5.Continuous failures </li> <li>6.Unable to manage your emotions</li> <li>7.Feeling powerless to deal with any situation or person</li></ul> <p><b data-redactor-tag="b">23 questions to identify your frustration-triggers</b></p> <ul><li>1.Do you feel that at times - you become irrationally-angry for something based only on your imaginations [like what could someone be saying or laughing at you or mocking you] - without any verification of these feelings </li> <li>2.Do you become highly upset at minor inconveniences or mistakes made by others</li> <li>3.Do you lash-out and shout at those people you deeply care-for - for minor reasons</li> <li>4.Can even strangers make you lose your cool</li> <li>5.Do you have very high expectations from others - even unknown and strangers and those whom you may not come across</li> <li>6.Are there days - when you are angry and high-strung - most part of the day</li> <li>7.Do you often feel ashamed-embarrassed-guilty - at your reactions when you look back or after your outbursts </li> <li>8.Do you procrastination some occasions, events and actions - because of your inability to tolerate the frustration associated with a tough or boring task</li> <li>9.Do you become high-strung and try to FIX any situation - rather than wait it out to see and take better informed and learned decisions and actions</li> <li>10. Do magnify and Exaggerate your temporary discomfort and inconveniences</li> <li>11. Do you go for short-cuts, quick-fixes and underhand and under-table - ways to get what you want</li> <li>12. Are you more focused on pursuing immediate gratification - rather than go for chosen struggles to accomplish large meaningful and sustainable goals</li> <li>13. Do you give-up - immediately when facing any challenge or obstacle or tough situation and difficult person</li> <li>14. Do you have self-talks like - I can't stand this or these people are so horrible </li> <li>15. Do you become irritable or angry about everyday stressors</li> <li>16. Do you avoid any task - which may cause you distress and discomfort</li> <li>17. Do you feel unnerved by not being in control</li> <li>18. Do you avoid expressing or sharing your views because of your fear of being misunderstood by others</li> <li>19. Do you feel frustrated by your inability to manage anything - say your finances</li> <li>20. Do you feel frustrated when you can't find something</li> <li>21. Do you feel bored easily and feel frustrated when you can't find something interesting to do</li> <li>22. Do you get frustrated when you have to wait in line</li> <li>23. Do you feel irritated when a new gadget that you bought - you are not able to operate because of confusing instructions or even by get bugged by delayed deliveries</li></ul> <p><b data-redactor-tag="b">75 Strategies to build, develop and strengthened Frustration-Tolerance - given randomly and not in any specific order</b></p> <ul><li>1.Start becoming aware-of consciously - when you start to get frustrated</li> <li>2.Talk to your someone about your frustration - to vent-out</li> <li>3.Try to find out what are the triggers and the underlying problem </li> <li>4.Also note down - how you react - to different challenging and trying situations and difficult-people</li> <li>5.Keep asking yourself - you may not get answer immediately - the idea is to be aware-about what and who - frustrates and irritates you and then creating effective strategies to handle them better</li> <li>6.When you have identified your all triggers - you need to brainstorm solutions - as there may not be any which meets all of your needs</li> <li>7.Now work on - which ones are really insignificant and which ones you need to learn to handle better</li> <li>8.Understand when your EGO is the cause of frustration-anger-irritations</li> <li>9.Identify your major expectations - which might be big-time triggers of your daily frustrations and irritations</li> <li>10. At the initial stages of brainstorming don't shoot down any idea however ridiculous it may sound to you - the stage for feasibility will be later</li> <li>11. Create multiple solutions and work on various possibilities</li> <li>12. When you know that you are going to face situation or people who makes you lose your calm and control - be prepared with at least few ways you will manage yourself better - now that you know your triggers</li> <li>13. Create a self-talk - if you are jittery and nervous about facing someone or any uncertain situation</li> <li>14. Create small-small parts of tasks - for all your frustrating must-do jobs</li> <li>15. Work frustrating activities[which you have to do - like say arranging your room-wardrobe-table-laptop or cleaning the garage-mowing lawn etc. - into your regular routine</li> <li>16. Make these frustrating activities fun - you would be surprised when you focus on turning these irritations into fun and humor</li> <li>17. Learn to ignore the power struggle - which happens through your ego</li> <li>18. Face the facts-truths-and what is - stop trying to avoid them and trying to convince yourself otherwise.</li> <li>19. Your ignoring problematic situations and people actually makes you weaker and puts you into the control of others and situations - which in-turn will create more frustrations</li> <li>20. Focus on competing with yourself</li> <li>21. Stop comparing yourself with anyone else</li> <li>22. Identify and learn to challenge your limiting perceptions and assumptions</li> <li>23. Understand your timeline and deadlines - course-correct them to minimize frustrations and disappointments</li> <li>24. Understand that life is not always black and white AND all the time there is no war - where there are going to be winners and losers</li> <li>25. Feel and become comfortable in feeling your scary and negative emotions and pains fully</li> <li>26. Learn to understand and name what you are feeling - name it as close to as you can to the actual thing - use wheel of emotion for knowing the name </li> <li>27. Ask your help -seek mentor</li> <li>28. Understand that - there going to be many major life disruptions - like losing a loved one or your going through divorce - accidents, losing your job - are real disruptions and you can't speed-up the healing and one of the essential of healing is feeling and going through your stressful and emotional</li> <li>29. Also realize that having low frustration-tolerance can lead to chronic feelings of depression, anxiety and dissatisfaction - therefore for your own wellbeing you strengthen your ability to tolerate frustration</li> <li>30. Start taking challenges that makes you stretch beyond your capabilities and makes you face unpredictable and uncertain and unknown situations</li> <li>31. Be comfortable with trying out and failing - as long as you are correcting and bouncing back to the right-track</li> <li>32. Talk to a mental health professional. Therapy can be a great way to examine and improve frustration tolerance.</li> <li>33. Practice Tolerating Frustration - Purposely do something that is mildly frustrating, like working on a tough puzzle or waiting in a long line. Manage your self-talk, and use healthy coping skills to deal with your feelings.</li> <li>34. Regaining control in your life by being aware through asking yourself</li> <li>I.The choices that you have</li> <li>II.The challenges that you are facing</li> <li>III.The changes that you must make</li> <li>IV.The dreams that you want to pursue</li> <li>V.Your limitations and weaknesses</li> <li>VI.Your strengths</li> <li>VII.Your unique abilities</li> <li>35. Find someone with whom you can be truly yourself and with this person express yourself fully</li> <li>36. Take full responsibility for your actions and decisions</li> <li>37. Create and enforce healthy personal boundaries</li> <li>38. Practice Delaying your Gratification and giving-in to your temptations</li> <li>39. Focus on bigger-picture and delay your impulses and pleasure-seeking instincts </li> <li>40. Create you mad - list everything that makes you mad</li> <li>41. Learn to say NO firmly - don't say yes and give permission for everything</li> <li>42. Lean the self-control and practice self-discipline</li> <li>43. Reframing - Make a list of the positives you'll get out of life if you develop high frustration tolerance And how your frustrations will help you grow emotionally and mentally</li> <li>44. Distracting techniques whenever you find yourself wallowing in frustrations - go do something physical</li> <li>45. Spend time with and Model - someone who you know personally </li> <li>46. Create a reward which in turn will again boost your positives - when you have been able to deal-with and overcome your frustrations</li> <li>47. Create a must-do from the tough but essential task that you have been avoiding - if you give in to your frustrations</li> <li>48. Force yourself to go into a situation in which normally makes you frustrated - plan how you will handle yourself</li> <li>49. Visualize and get comfortable - imagine your biggest frustrations that you have right now - feel like shit - keep visualizing till you start feeling comfortable </li> <li>50. Then imagine worse situation and see yourself handling it comfortably - try different methods to decrease your frustration</li> <li>51. Learn to Differentiate between your needs, wants and desires - focus on the needs</li> <li>52. Create a schedule to vent your frustrations - and once you have done so move-on</li> <li>53. Learn to change your frustrations to humor - by laughing at how silly it is to feel irritated with these small matters</li> <li>54. Differentiating Between Healthy and Unhealthy Emotion Regulation Activities</li> <li>55. Start practicing Healthy activities that help you regulate your emotions - like Talking with friends, Exercising, Writing in a journal, mediation, </li> <li>56. Practice to start Paying attention to your negative thoughts that occur before or after strong emotions</li> <li>57. Notice when you need a break—and then take it</li> <li>58. Create regular vacations and spending high quality time with your loved ones</li> <li>59. Avoiding Unhealthy activities that may seem like they help but are very harmful - like alcohol, Avoiding or withdrawing from difficult situations, Physical or verbal aggression including Self-injury, Excessive social media use and ignoring your major responsibilities</li> <li>60. Learn to Describe what you want in clear words </li> <li>61. Practice assertiveness and saying no - even at times to your own impulses and needs for instant gratifications</li> <li>62. Don't attack, threaten, or express judgment during your interactions;</li> <li>63. Understand that as much as you have right to say no - others to have the same right - so don't get upset when people refuse your requests and needs</li> <li>64. Show interest by listening to the others without interrupting.</li> <li>65. Acknowledge other person's thoughts and feelings</li> <li>66. Be fair - not only to others but also to yourself</li> <li>67. Never apologize - if it is neither your responsibility and nor your fault</li> <li>68. Don't apologize for making a request, having an opinion, or disagreeing.</li> <li>69. Stick to your core-Values - never ever compromise your values just to be liked or to get what you want;</li> <li>70. Stand up for what you believe in</li> <li>71. Let go of victim mindset</li> <li>72. Always challenge your assumptions by asking yourself - What interpretations or assumptions am I making about the event - Does my emotion and its intensity match the facts of the situation</li> <li>73. Make self-care your everyday priority - by going for proper treatment of any illness + eat healthy + sleep well + relax + exercise + have fun</li> <li>74. Look for and Pay Attention to Positive Events</li> <li>75. Try a new hobby.</li></ul><div><br></div><p>#developinghealthyfrustrationtolerance, #negativeimpactoflowfrustrationtolerance, #howto<b data-redactor-tag="b">strengthenedyourFrustrationtolerance, #howtoidentifyyourfrustrationtriggers</b></p>