Healthy Ways to Handle Frustration

Learn nine different healthy ways to work through frustration and download a free journal to help release you from your frustrations.



2020 has been quite a year so far. Has it left you feeling frustrated? Of all the people I have recently spoken with, nearly every single one has voiced their frustration at the circumstances resulting from the coronavirus outbreak. The uncertainty, the fear of the unknown, and feeling helpless were some of the most common reasons for feeling frustrated.


I am sure you have been frustrated before. In the past, you’ve probably even worked out some coping strategies for when you’re stressed to the max. It’s not a great feeling to have, and it really stinks when what you are frustrated over is out of your control.

But the truth is you are allowed to feel frustrated.


Handling stress in healthy ways is an ongoing challenge. That’s because when we’re frustrated, we tend to react rather than respond. The good news is there are natural, healthy ways to deal with your frustration. I’ll explain how, and also give you a free printable tool to help you cope.


learn 9 ways to cope with frustration


9 Ways to Deal With Frustration


Laughter and tears are both responses to frustration and exhaustion. I myself prefer to laugh, since there is less cleaning to do afterward.

-Kurt Vonnegut



1. Accept It

 The first step in dealing with anything out of your control is to accept the reality of it. Once you’ve acknowledged you’re frustrated, you can do something about it, and it no longer rules your life.


2. Don’t Place Blame

 Blaming others for your frustrations will only end with you feeling more frustrated. It gives far too much power over your life to others when you place blame. This is your life and you must take responsibility.


3. Send Out an S.O.S

 Pretend you’re in a dire situation. Something along the lines of being stuck behind enemy lines. You can ask for help, but you’ll need to ask for that help in a letter. Describe your distress, including all the details of how you got where you are. Ask for that help. When you are finished, rip up the letter. You’ll be amazed at how much better you feel after this exercise.


4. Make a List

 What are your options toward fixing whatever is causing the frustration? List everything you can think of, even the silly ideas. Use this list as a jumping off point toward finding a solution.


5. LOL

 Read something funny. Watch a comedy. Tune in to your favorite comedian. The act of laughter releases endorphins in the brain, helping you to feel better and think more clearly. Frustration is no match for wits.


6. See the Big Picture

 What will this frustration look like next week? Next month? Next year? Will it be as scary as it is today? Has it been happening for a while? If so, was it more or less scary previously? Asking these kinds of questions helps you to put your frustration in perspective, making it smaller and easier to deal with right now and moving forward.


7. Find Some Positive Energy

 Don’t be a “negative Nelly” and avoid others like that. Speak with people who are full of enthusiasm. Being around positive people helps you to remain positive and likewise energizes you. Frustration fades in this environment.


8. Socialize

 Talk about what’s frustrating you with someone else or post it on your social media. You’ll find out very quickly that you’re not alone. More importantly, you’ll see other people who have successfully gotten past this very same point.


9. Focus on Accomplishments

 Doing mindless, repetitive work helps to put your focus elsewhere. Keeping track of your accomplishments will let you see everything you’ve managed to achieve, no matter how small or inconsequential it may seem. Celebrate progress. Frustration gets lost in concentration.


There are dozens of ways to get past frustration. Experiment and find what works for you. The key is not to give in. Keep pressing onward. You will get through this.


Use a Frustration Journal


As a tool to help when you are overwhelmed with frustration that is mostly out of your control, this journal will assist in helping release your frustrations. It can be downloaded and printed, and then re-printed again anytime you need to move forward past tensions.


Printable Frustration Journal

The Frustration Journal is now part of our Free Resource Library. Click here for access.


For more ways to help you with your frustration, you may be interested in my other posts:

8 Ways to Reduce Midlife Stress
9 Ways to Stay Positive in Tough Times
7 Reasons to Color as an Adult



Are you ready to tackle your frustrations and overcome the obstacles standing in the way of living your best life? Work through your adversity with my Overcome Your Difficulties workbook. Click here to learn more.


Overcome Your Difficulties

20 thoughts on “9 Healthy Ways To Handle Frustration”

  1. I like the quote that you used by Kurt Vonnegut. I use tips numbers 4 and 7 the most. Those work the best for me!

  2. Hi it’s Brenda from So many emotions, so many ways of handling them too. I’m glad to know I’m not the only one who laughs when I’m frustrated. Others often look at me like “Huh?” but that’s my way of dealing with my nerves.

  3. I loved your idea to write out a fake letter and then ripping it up! It’s good to get all those emotions out, but then you can let go, thank you!

    1. Hi Brianna! It’s kind of amazing how much it helps. It’s like as you write your frustrations down you are releasing them 🙂

  4. Great ideas! I’m a planner and not being able to really plan anything with the amount of certainty we used to have has been very frustrating.

  5. These are nice tips. Yes, 2020 has been very disappointing so far. Hoping things will start improving soon. However, these are great ways to help work through the frustrations. I especially like the frustration journal. I never thought to use a journal to get my frustrations out of my head! But I love journaling, so maybe I should give it a try.

  6. Great advise. You give several helpful techniques for managing and deflating frustration. I do have a “Freaking Out” journal that my daughter-in-law gave me. When I’m really stressing over something, I will write it all out in that journal. I also “quarantine” my stress or frustration. Once I’ve written it in my “Freaking Out” journal I’m done; I quarantine my frustration to that time frame allotted to writing in my journal. Thanks for sharing! I want to check out your other posts, too…specifically the one on morning routines!

    1. Hi Dana! I absolutely love the idea of a “Freaking Out” journal!! Thanks for sharing 🙂 I just joined your email list and look forward to following your journey into Chapter 3!

  7. Perfect timing! Haha. I’m currently dealing with stepchild frustration. I really like the “5-5-5-” rules… it’s something like, is this going to matter in 5 minutes, 5 days, 5 years? And learning to let go based on that. Easier said than done to overcome frustration! But way better than just acting out in anger.

    1. Hi Shannon! I think that’s a great way to keep in check before reacting in a way we could regret later. Keep up the good fight 🙂

  8. I couldn’t agree more that it’s important to accept and not place blame. We are responsible for the choices we make and blaming helps no one.

  9. This is such great advice! I feel sometimes like as a woman it’s not “acceptable” to express frustration so this article really helped me in giving myself permission and something to actually healthily deal with it.

    1. Thank you! Finding a healthy way to release frustration, like with journaling, keeps it from being bottled up. 🙂

  10. Swess

    Dealing with frustration can be hard. These are some good tips!

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