How to Release Frustration at Work

Last month we asked you how you like to release frustration after work. The majority of you chose working out or listening to music, while a few chose talking it out as their preferred method. If you’re looking for a few strategies to try, keep these ideas and their potential benefits, in mind.

Talk It Out

If you’re feeling frustrated, talking to your boss or colleagues can help you to feel supported and seek solutions. Whether you schedule a quick one-on-one meeting, meet in the breakroom for coffee, or go for a walk to get some fresh air with a coworker, being able to discuss current frustrations and vent them is a great way to identify the root of the issue and begin the process of seeking resolutions.


Exercise can be a great way to relieve stress and frustration. In fact, studies have shown that endorphins released during exercise can make us feel better, which helps us release any pent-up stress or negative energy. Furthermore, it can help to improve your mood, which can be helpful when dealing with unexpected challenges or everyday frustrations at work. By making exercise a priority in your life, it’s likely that how you respond to stressful situations in the future will improve. But you don’t have to do a 30 minute yoga class to relieve stress, even just getting up from your desk and going for a short walk or stretching your muscles can help ease your mind.

Prioritize Your Work/Life Balance

You should also learn to separate your work life from your personal life. In order to do this, it’s important that you set boundaries and stick to them. For instance, make sure that you’re leaving your work behind at the office when you go home for the day. Avoid checking emails or returning work-related calls after hours, and spend time with loved ones or doing activities that bring you joy instead. In doing so, you’ll be able to give your brain an opportunity to rest and relax so that the next day you can approach things with a fresh perspective—and hopefully some new ideas or solutions!

Make Proactive Changes

This is the best time to take a look at your current situation and determine what needs to change. Make a list of the things that are making you frustrated. Then, pick one of those things that you can change and create an action plan to do so. After a week or two (or however long feels right) check back in on your goals and see how much progress has been made! By crossing each frustration off one by one, you’ll be proactively taking steps towards not just releasing frustration, but reducing the likelihood of it occurring in the first place.

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