Feeling Stuck and Stressed? Here’s How to Handle Frustration
By Growth Era Counseling & Wellness
That “About to Snap” Feeling? You’re Not Alone.
Frustration is one of those emotions that sneaks up on us.
Maybe you’ve been patient for weeks. Maybe it’s one too many emails, interruptions, or misunderstandings. Maybe it’s the fifth time today that things didn’t go as planned.
And suddenly — there it is. The tight chest. The clenching jaw. The short fuse.
Frustration isn’t just being annoyed — it’s often a signal that something deeper needs your attention.
At Growth Era Counseling & Wellness, we help clients understand, process, and manage frustration in a way that leads to greater calm, clarity, and control. Let’s talk about what’s really happening when you feel frustrated — and what you can do about it.
What Frustration Really Means
Frustration is a secondary emotion — meaning it often arises in response to something else under the surface, like:
Disappointment
Powerlessness
Feeling misunderstood
Unmet needs or unrealistic expectations
Sensory overload or burnout
A history of being silenced, ignored, or dismissed
Frustration can also be a protective emotion, trying to push others away or “solve” discomfort fast. But if left unaddressed, it can grow into chronic stress, irritability, or even resentment — in relationships, at work, or with yourself.
Signs You Might Be Holding More Frustration Than You Realize
Snapping over small things
Feeling constantly “on edge” or overstimulated
Clenched fists or jaw tension
Replaying conversations in your head
Saying “I’m fine” when you’re clearly not
Trouble focusing or sleeping
Feeling guilty or ashamed after reacting
Sound familiar? That’s okay. You’re not broken — you’re likely overloaded and under-supported.
Healthy Ways to Handle Frustration
Here are some therapist-approved strategies to move through frustration with more awareness and less damage — to yourself or others.
1. Pause and Name It
Instead of pushing through, pause and say to yourself:
“I’m feeling frustrated right now.”
Naming the emotion is the first step toward regulating it.
2. Move Your Body
Frustration is full of physical energy. Try:
A quick walk
Stretching
Punching a pillow
Shaking your hands out
Movement helps your nervous system discharge built-up tension.
3. Use Grounding Techniques
4-7-8 breathing
Cold water on your wrists or face
Describing 5 things you see, 4 you feel, 3 you hear, etc.
These techniques interrupt the flood of reactive emotions.
4. Check in with Your Needs
Ask:
What need is not being met right now?
Is it rest? Recognition? Autonomy? Connection? Identifying the unmet need can reduce reactivity and help you respond with intention.
5. Set Boundaries Where You Can
Frustration can signal boundary violations — emotional, mental, or even time-related. Therapy can help you identify where your “yes” needs to become a “not right now.”
6. Talk It Out (Not Just Rant)
Talking about frustration with a trusted person (or a therapist) helps you understand its roots — and what to do next. It’s not about venting endlessly, but about making meaning.
7. Practice Self-Compassion
Frustration often leads to self-criticism (“Why am I like this?”). Try instead:
“This is hard, and I’m doing the best I can with what I have.”
You don’t have to be perfect — you just have to be real.
What If Your Frustration Feels Bigger Than You Can Handle?
Sometimes, frustration is chronic — fueled by trauma, burnout, or long-term emotional invalidation. If your frustration keeps building despite your efforts to manage it, it might be time to explore it in therapy.
At Growth Era Counseling & Wellness, we help clients:
Explore the emotional roots of frustration
Identify patterns of people-pleasing, overfunctioning, or avoidance
Build skills for emotional regulation and assertive communication
Heal old wounds that keep showing up as short tempers
You deserve to feel in control of your reactions — and understood in your emotions.
Let’s Work Through It Together
- At Growth Era Counseling & Wellness, we offer virtual sessions for adults navigating frustration, stress, trauma, and emotional overwhelm.
- Schedule your consultation today!