Fight Frustration in the Office and Beyond
February Issue 2/2008
By Nancy D. O'Reilly

Published by Canadian Professional Sales Association

It doesn’t take Monday morning traffic to cause extreme frustration at work. It can even be things as small as a co-worker showing up to a meeting late, or a client calling to cancel his latest order.

Unfortunately when you don’t handle your anger and frustration in a constructive way, it tends to build up. As your stress levels rise, you tend to be less productive, thus finding it harder to concentrate or multi-task. Eventually those high levels of stress can take their toll and lead to burnout. The solution is to manage your frustration and stress properly and quickly so that it doesn’t get in the way of a productive workday.

Here are some tips for handling frustrating situations in the office and beyond.

Start off with some affirmations to help you get through the frustration. Here are a few affirmations to help you increase your tolerance of stressful situations:

• In the long run, it is more satisfying to take the more challenging route, than to take the easier and less disciplined approach.
• I am happiest when I work on long-term, challenging projects in which I work against inertia and take risks.
• While I may have to do many things that are difficult, unpleasant or boring, they are almost never impossible to accomplish.

Follow-up with a “workout” that will get you moving – at least your endorphins. Although it doesn’t seem like a typical fitness program, laughing gives your body a great workout and releases endorphins, which can improve your mood, focus and energy. Consider the following:

• Pump up the oxygen. One of the ways exercise builds energy is by forcing you to breathe deeply. Each in-breath, or "inspiration," brings fresh oxygen into your body. Notice that you can’t laugh long without having to take a breath. The deep breathing that comes with a good laugh will also force you to relax.

• Pump up your muscles. Working out when you feel tense is a tried and true way to relieve stress and tension in your muscles and your mind. Laughing does the same thing with a lot less effort! Notice how your muscles relax after you laugh.

• Turn on the neurotransmitters. When you exercise, your body produces "Happy Hormones" that make you feel great. Norepinephrine makes you feel energetic, endorphins cheer you up, and serotonin helps you feel less tense. It appears that laughing may release these hormones too.

• Make it all part of a game. Organizations that take time for recreation, games and fun also learn that relieving tension helps groups make better decisions.

Sometimes it takes a bigger change to notice a difference. By implementing just a few of the following lifestyle changes, you will be able to reduce stress and frustration levels. Here are some suggestions:

• Get a pet. Research shows that companion animals, like dogs, cats, rabbits, and birds, help people live longer and healthier lives. A pet offers unconditional love and it can act as a friend, therapist, entertainer, and warm, fuzzy, bundle of joy.

• Take up a hobby or something you enjoy. By trying new things or opening your mind to new experiences, you’re bound to find something that resonates with your personality and boosts your confidence.

• Create support systems. Learn to confide in your friends and family members during particularly stressful times. Also look into support groups, meet-ups and social activities that will introduce you to new people and create new friendships.

• Find a place or activity that’s stress-free. For some people, walking their dog, going to the park or just being outdoors helps. Whatever it is, find that place that allows you to be “you” in a peaceful, stress-free way.

• Help someone else. Become a mentor or volunteer for a community organization. By helping someone else in need, you’ll realize your own problems are very small in comparison.

When you take the time to understand and overcome the stress in frustrating situations, you can really improve your emotional and physical well-being. Not only will you improve your mood and your health, but your productivity and energy will also make the office a better place to be.

Nancy D. O’Reilly, PsyD, is a clinical psychologist, researcher and founder of the online resource WomenSpeak.com, based on a decade of research. For more information, call: 417-886-7061.

©2007 Canadian Professional Sales Association