Five simple exercises to overcome frustration and set the right expectations:

This exercise helps individuals distinguish between what they can control and what they cannot.

• Instructions:
  • Take a sheet of paper and draw two columns: “Within My Control” and “Out of My Control.”
  • When feeling frustrated, list the elements of the situation in the appropriate columns.
  • Focus on the “Within My Control” list and brainstorm actions you can take to influence those factors.
  • For the “Out of My Control” list, practice acceptance by acknowledging that these factors exist but are not within your power to change.
• Outcome: This exercise helps shift focus to actionable steps and reduces feelings of helplessness.

This helps individuals assess whether their expectations are realistic and modify them when necessary.

• Instructions:
  • Write down a recent frustrating situation and describe your original expectation.
  • Ask yourself: “Was my expectation realistic given the circumstances, time, and resources?”
  • If the answer is “No,” rewrite the expectation to make it more flexible or achievable. If the answer is “Yes,” reflect on what still went wrong and what could be adjusted moving forward.
  • End by listing three positive outcomes, even if the situation didn’t go as planned.
• Outcome: This worksheet encourages reflection and helps reframe how you set and assess expectations.

A short mindfulness exercise to reset when feeling overwhelmed.

• Instructions:
  • Find a quiet place and sit comfortably. Take deep breaths, focusing on inhaling for 4 counts and exhaling for 4 counts.
  • After a few breaths, ask yourself: “What’s truly within my power in this moment?”
  • Allow yourself to let go of everything beyond your control, and mentally list three things you can control.
  • After this reflection, take one small action related to something within your control, such as organizing your workspace or sending an important email.
• Outcome: This helps center your mind, grounding you in what you can influence at that moment.

A journaling exercise to turn frustration into a learning experience.

• Instructions:
  • In your journal, write down a situation that caused frustration and describe why it upset you.
  • Next, ask yourself these questions:
    1. What did I expect to happen?
    2. What actually happened?
    3. How can I view this situation differently to reduce frustration next time?
    4. What can I learn from this experience?
  • Write out a new perspective on the situation and how adjusting your approach could help in the future.
• Outcome: This exercise turns frustrating experiences into growth opportunities by reframing the situation and extracting lessons from it.

A calming technique to help manage immediate frustration.

• Instructions:
  • When frustration begins to build, pause and take 10 deep breaths.
  • On each inhale, visualize a calming color or image filling your mind.
  • On each exhale, visualize releasing the frustration as if it’s leaving your body.
  • After the 10 breaths, visualize a small action you can take to improve the situation or your emotional response.
• Outcome: This exercise combines breathing with visualization to diffuse emotional tension and refocus your energy.