Feeling frustrated? You want to move forward, and something is in the way.
In short
Feeling frustrated means you want to move forward and something is in your way: a person, a system, a task or your own limits. It carries energy, which is why it can feel hot and restless. Used well, frustration points exactly at what you care about and what needs to change.
How it differs
Anger is often about being wronged, frustration is about being blocked. Irritation is smaller and passes quicker, frustration builds when the block stays.
On the feelings wheel, frustrated sits under angry, next to irritated, resentful. Finer words for it: stuck, impatient.
How it can show up
- You sigh, groan or tap impatiently
- You try the same thing again and again
- You snap at someone who has nothing to do with it
- You feel stuck
One small step
Split the block into what you can change and what you can't. Then pick one small thing on your side. Two long exhales before you act help too.
The long exhale: when you're angry or wound up and about to react. Before you reply, send or snap.
A better question
What exactly is in the way? Which part of it can you change?
Ask it yourself, or someone you care about.
A sentence for your lock screen
“Something is in my way. I look for the next small step.”
Questions
Why do I get frustrated so easily?
Often because you are tired, hungry or carrying too much. Frustration shows up faster when your reserves are low.
How do I express frustration without hurting anyone?
Name the block, not the person: "I'm frustrated that this isn't working yet" instead of "You always...".
Words close to frustrated
More feelings
OverwhelmedLonelyResentfulInsecureWorriedIrritatedHurtLowConfusedGratefulContentHopefulProudRelievedPeaceful
Be kind to yourself
Naming a feeling can help, and it is not therapy. If a feeling is heavy for a long time, or you think about hurting yourself, please talk to someone trained to help: find a free helpline near you.