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    Frustration

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    harper77
    Frustracije

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    Frustration

    Uploaded by

    harper77
    61 views4 pages
    Frustracije

    Copyright

    © © All Rights Reserved

    Available Formats

    DOC, PDF, TXT or read online from Scribd

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    Frustracije

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    61 views4 pages

    Frustration

    Uploaded by

    harper77
    Frustracije

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 4

    FRUSTRATION TOLERANCE LEVEL

    INCREASING IT
    AND/OR
    LOWERING YOUR FRUSTRATION

    All humans create artificial, unnecessary frustration and at a great price to themselves and
    other. It is highly recommended we stop that!

    Because frustration is experienced via a negative circuit in the brain, the continued experience of
    frustration definitely thickens the related physical wiring in the brain. This thickening, from
    using the circuit over and over, will increase ones sensitivity to danger and the negative
    emotions while lowering ones ability to experience happiness. This is a proven scientific fact.
    (See the relevant write-ups on this.)

    Those who become easily or highly agitated at their frustration are said to have low frustration
    tolerance levels. What has actually happened here is that either genetically or through
    reinforcement the sensitivity to danger signals in ones brain has increased, creating artificial
    emergencies with the body overreacting. For these people, we need to very quickly begin a
    faster program toward avoiding the frustration thinking and to developing the other side of the
    brain.

    The bottom line for all people is that we need to reduce the number and severity of experiences
    of frustration and add back in to the mix more positive emotion/experience wiring.

    THE DOWNWARD SPIRAL OF THOUGHTS

    As with any emotional experience this is what occurs:

    A HAPPENING PERCEPTION/INTERPRETATION EMOTION


    INTERPRETATION (thought) EMOTION
    INTERPRETATION (thought) EMOTION
    CONTINUING UNTIL STOPPED

    The point here is that we have spiraling reinforcing thoughts and the emotions that are built into
    us to protect us from danger. However, there is, in almost all cases, no real danger, so much of
    what we do is just wasted effort. We need to interject a stopping the cycle thought and/or
    change our belief filter.

    THE IRONY IS THAT WE CREATE THIS WHOLE SPIRAL OURSELVES.

    1/conversion/tmp/scratch/362917566.doc 2006 Keith D. Garrick


    THE STOPPING THE CYCLE THOUGHTS AND ACTIONS

    The most direct is a stopping the cycle thought. Examples would be coping thoughts or
    mantras1 like the following:

    Calm down, this is no big deal. Ill find a solution.


    Im OK.
    The reality is that machines are quite literal. I will not resist reality. Ill find out what is
    needed.
    This is certainly no big deal.

    Be sure to have some of those ready at your fingertips (tip or top of the mind) or at least
    referenceable in a reference place (see the Grounding/Reminders/Inspiration Notebook2).

    Also, at the first sign of this upsetting emotion, use the standard calming technique of taking
    slow deep breaths (at least 4) and, of course, it is helpful to close your eyes and do a complete
    body relaxation process (especially your head and face) until completely relaxed.

    CHANGING THE BELIEF FILTER

    If youll notice, this is part of the victim, helpless syndrome, set up as a child.
    We wanted to get our way and we wanted to have everything right now! But that is not
    appropriate to later life. In evolution terms, frustration is an emotion to get us going when we
    cant find any food (a real threat) and must hunt more vigorously. However, in most cases, there
    is certainly no real threat. Note that it is a fear emotion, though some people turn the frustration
    feeling outward to dump on someone else via creating the secondary emotion of anger. Anger is
    created from a thought to protect us against getting attacked, eaten, physically hurt. The thought
    is blame3 (you created my frustration and now I will attack you), which is, again,
    inappropriate and dysfunctional.

    You will also be less sensitive to danger if you know what a false threat really is and are very
    clear about that. If you are clear you are creating a story and that no truth should be attributed to
    it and that you will, indeed, survive and thrive and that like will be ok, then frustration will
    practically disappear. See the piece on THREATS AND FEAR4.

    GET HELP

    Oftentimes, people will go into a flail, waving their emotional arms all around to no avail and
    making much ado about nothing. They are often fielding a thought about how incompetent and

    1
    See www.thelifemanagementalliance.com , Psychology, Affirmations/EmpoweringConversations, Mantras & Developing
    "Utility Thoughts" To Bring Out When Needed and Minimizing Statements.
    2
    See www.thelifemanagementalliance.com, LifeBooks/Notebooks, Grounding/Reminding/Inspiration Notebook
    3
    See www.thelifemanagementalliance.com , Psychology, EmotionManagement, Overall, Blame, Anger, Shame -
    Myself - A questionnaire and Relationships, Criticism/Blame/Victim section.
    4
    Psychology, Emotion Management, Fear/Anxiety

    2 /conversion/tmp/scratch/362917566.doc 2006 Keith D. Garrick


    stupid they are and how this is a disaster. But if they stopped for a moment, they could say
    well, I just dont know how to do this, I think Ill just get help as soon as I can so I wont keep
    feeling this way. (Its ok to get help, Im only human and I cant be expected to know all things
    and who says that I need to know all things?).

    WRAP-UP

    Putting up with staying in a silly, unreasoned, harmful emotion is something you must not do.

    It is time to choose to do the remedies.

    COMMITMENT

    Based on what I have learned here:

    I will not put up with continuing in a frustration mode.


    I will stop and breathe slow deep breaths (4).
    I will use a calm down or other coping statement or mantra.
    I will spend one hour devising (or choosing from the ones written on the site) a coping
    statement or mantra by ___/___/___.
    I will do what it takes to change my belief filters.
    I will do the exercises on this site or work with a counselor to revise the beliefs.

    Signed: _________________________ Date: ___/___/___

    3/conversion/tmp/scratch/362917566.doc 2006 Keith D. Garrick


    EXAMPLE OF SPIRAL OF THOUGHTS:

    Something happens: Cant log into computer, password doesnt work


    Perception/interpretation:Problem
    Emotion: Scared, fear of loss
    Thought: What if this doesnt work, then Ill be so far behind...
    Emotion: Scared
    Thought: Oh, this darned computer!
    Emotion: Anger (covering up the scared feeling)
    Thought: Oh, Im so incompetent at this.
    Emotion: Scared
    Thought: Its this damned machine.
    Emotion: Scared
    Thought: Life is so hard.
    Emotion: Scared (powerless)
    Thought: Damn it, Ive spent an hour at this and it still isnt solved. Woe is
    me!
    Emotion: Scared (powerless)
    And so on, thought reinforcing emotion and other thoughts.

    4/conversion/tmp/scratch/362917566.doc 2006 Keith D. Garrick

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