Print What is frustration tolerance?
Frustration is the feeling when you want to achieve something but are being hindered. Frustration tolerance is the degree to which you can handle frustrating situations. This includes dealing with setbacks and obstacles, tolerating negative emotions or unpleasant physical sensations, as well as motivating yourself to achieve long-term goals or accepting things that are beyond your control.
When you have low frustration tolerance, you may find yourself easily triggered by seemingly minor things like traffic or an unexpected rain shower. It can also mean giving up quickly, avoiding challenging tasks, or being very impatient. Another characteristic of low frustration tolerance is wanting to solve everything quickly, procrastinating, or exaggerating discomfort (“I absolutely can’t handle this traffic jam today!!”).
How can you increase frustration tolerance?
As you might have guessed, to increase your frustration tolerance, you will need to practice tolerating these feelings. This means, for example, discovering your capacity to endure unpleasant things or finding ways to expand this. But it’s also important to become aware of unhelpful behaviors or thoughts. The following tips can help you get started:
- Be aware of unhelpful thoughts like “It’s always so unfair” or “I really can’t handle this.”
- Explore what is within your control and take action on that part.
- Be aware of exaggerations and try to look at situations realistically. Change thoughts like “I always have bad luck with traffic” to “Traffic is annoying, but it’s always gonna be part of traveling.”
- Encourage yourself instead of avoiding a situation immediately. Take a moment to count to 10, take a few deep breaths, or speak encouraging words to yourself. You’ll find that you can handle more than you think!
- Don’t shy away from challenges; see them as opportunities to learn. The path of most resistance yields the greatest rewards. Motivate yourself to focus on long-term goals.
- Practice and apply mindfulness to become more aware of your feelings and reactions.
- Pay attention to your rest. Engage in sufficient relaxing activities and be mindful of caffeine, nicotine, and sugar. These can raise your blood pressure and exacerbate physical symptoms when you’re frustrated.
- Challenge yourself by seeking discomfort. Take a walk in the rain, deliberately skip a shower, or watch a movie that you don’t like at all. Practice makes perfect!
Sources
- Vink, S. (2021). Cognitieve gedragstherapie bij volwassenen met AD(H)D. Handleiding voor therapeuten. BSL.
- https://www.verywellmind.com/how-to-deal-with-low-frustration-tolerance-4780883
