If you are easily flustered, bothered, or angered by everyday inconveniences, you may need to raise your tolerance for frustration. Thankfully, anyone can build emotional regulation with science-backed skills to feel calmer in the face of stressful triggers.

如果你很容易被日常不便搞得心烦意乱、惊慌失措或愤怒不已，你可能需要提升你的挫折耐受性。庆幸的是，任何人都可以通过一些科学的技巧，培养自己情绪管控能力，从而在面对压力触发因素能够保持冷静。

What is Low Frustration Tolerance? (Definition)
定义

People with low frustration tolerance have a hard time coping with inconveniences, discomfort, or difficult everyday situations. In simple terms, they are very easily frustrated. Low frustration tolerance is marked by a high sensitivity to stressors due to a lack of emotional regulation skills.

挫折耐受性较低的人很难应对给自己造成不便、不适或棘手的日常情形。简而言之，他们很容易感到受挫。由于缺乏情绪管理技能而对压力源高度敏感，这是低挫折耐受性的一个特征。

From minor annoyances to full-fledged rage, a low frustration tolerance can make even the smallest hindrances, like traffic or waiting in line, lead to major emotional reactions or outbursts. In contrast, high frustration tolerance is the ability to withstand and overcome stressful events healthily. Frustration is a natural human emotion, but we all need the skills to cope.

从轻微不爽到怒火中烧，低挫折耐受性会让即使最小的阻碍，比如交通或排队等，引发较大的情绪反应或爆发。而与之相对，高挫折耐受性是指以健康方式承受并克服压力事件的能力。受挫感，是天生的人类情绪，但我们都需要相应的应对技能。

Key Note: Low frustration tolerance is not a personality disorder or medical condition, although it can be associated with other conditions. Nothing here should be misconstrued as medical advice.

注意：低挫折耐受性并非人格障碍或医学症状，尽管它可能会和其他病症有关联。本文内容不得被视为医学建议。

Signs of Low Frustration Tolerance
低挫折耐受性的迹象

A very low threshold marks low frustration tolerance for daily frustrations. Lost keys? Traffic? A miscommunication? Work problems? A small inconvenience? If you have a low tolerance for frustration, you may assert, “there is no such thing as a minor inconvenience.”

在日常不顺心的事情中，低挫折耐受性的特征是情绪触发门槛很低。丢了钥匙？交通？沟通不畅？工作问题？一件不顺心的小事？如果你挫折耐受性很低，你可能会坚称：根本就没有不顺心的小事这一说。

When things start going awry, you can feel the annoyance or anger bubbling up inside you. Maybe you begin to feel the tension in your body, an urge to yell or cry or an impulse to throw your hands up and give up entirely. You may know that your reaction is illogical or exaggerated, but you don’t know how to stop it.

当事情偏离计划，你会感到内心不悦或恼怒感浮现。可能你会开始身体紧张，有种想要大吼的欲望或想要举手投降的冲动。你可能知道你的反应是不合逻辑或小题大做的，但你却不知道如何停止。

The key signs of low frustration tolerance include:
低挫折耐受性的主要迹象包括：

Feeling easily irritated by others
感觉很容易被别人激怒

Getting angry at everyday stressors
对日常压力源感到愤怒

Giving up on tough tasks immediately
遇到艰难任务立即放弃

A tendency to lash out at people who are close to you
经常向亲近之人发泄

Frequent procrastination because of an inability to endure tedious or difficult tasks
由于无法忍受繁冗或困难任务而经常拖延

Exaggerated reactions to inconvenience or discomfort
对给你造成不便或令你不适之事做出夸大的反应

Lower-quality relationships due to intense communication or “lashing out”
由于情绪过激的沟通或“发泄”而导致人际关系或感情关系不佳

Impatience or restlessness
无耐心、焦躁不安

Causes of Low Frustration Tolerance
低挫折耐受性的起因

Frustration intolerance can stem from a variety of causes, from mental health conditions to personality quirks. A few common causes include:
挫折耐受性由众多因素共同作用，从精神健康疾病到奇怪的人格特点等。一些普遍起因包括：

Negative thought patterns
Neurodivergent mental health conditions like ADHD, depression, and anxiety
Belief systems like “life should be easy” or “unfair things always happen to me”
Lack of stress coping mechanisms

负面思维模式
神经多样性精神疾病，如ADHD、抑郁症和焦虑症等。
信念体系，比如：“生活本该是轻松的”或者“不公平的事情总是发生在我身上”。
缺乏压力应对机制

9 Strategies to Cope With and Avoid Frustration
应对和避免受挫感的9种方法

Frustration is a natural emotion, but it can be hard to manage without the proper skills. If you find yourself easily angered or irritated, your mental health, productivity, and relationships can suffer. Add these 9 science-backed tips to your frustration toolbox so you can be more resilient when stressful situations arise.

受挫感是一种天生的情绪，但如果没有合适的应对技巧，则很难管理。如果你发现自己很容易被激怒，那么你的精神健康、效率和人际感情等都会受到负面影响。将下述9条科学的方法纳入到你的挫折应对工具箱中，当压力情形发生时，你就可以更加坚韧。

1 Use the emotion wheel to identify your feelings

使用情绪圆盘识别自己的感受

Sometimes we don’t have the vocabulary to clearly communicate how we feel. The result is a bunch of confusing feelings mushed inside our minds and bodies with seemingly no way to escape.

有时我们并没有词汇来明确传达我们的感受，结果就导致多种令人不解的感受在大脑和体内混杂成一团乱麻，似乎无法逃脱。

In comes the emotion wheel! Psychologists developed an emotion wheel to help identify complex emotions and productively work through them. This is the ultimate tool for emotional regulation because labeling how you feel helps you increase your emotional intelligence and redirect your behavior.

情绪圆盘来帮你！心理学家们制作了一个情绪圆盘，帮助识别和高效理清复杂情绪。这是情绪管理的终极工具，因为，识别你的感受，可以帮助你提升情商，向新方向引导自己的行为。

When you look at the wheel, you realize that annoyance (frustration) is really a component of anger. But annoyance can easily shift upward into interest and curiosity (e.g., “Wow, why is this know-it-all person irritating me so much? Maybe my mind is reacting to something I feel insecure about in myself. Perhaps, I could work on being less dominating in conversations.”)

看这张圆盘，你会发现不悦（受挫感）实际上是愤怒情绪的一部分。但不悦感可以轻易向上转变为兴趣和好奇心（比如，哇，为什么这个万事通让我感到这么不爽？可能我的大脑正在对我的某种不安全感做出反应。可能，我可以试着在谈话中不那么占据主导地位。）

2 Put things in perspective

视野放宽放长远

Reframe frustration as something positive. Any strong emotion appears in your life to teach you something or draw your attention to an area where you can improve. When you zoom out your perspective beyond the present challenge, you may realize that your past frustrations were actually the fuel that pushed you forward.

换种视角看待挫折，将其视为某种积极事物。生活中出现的任何强烈情绪都可以教给你某样东西，或者将你的注意力引导至你的待提升之处。当你放大视野，超越当前困难，你可能会意识到你过去的挫折实际上正是推动你前行的燃料。

For example, imagine you hate your job, and just about every daily task could boil your blood. A positive reframe for this frustration would be channeling your frustrated energy into starting a side hustle, searching for new jobs every evening.

例如，想象你讨厌自己的工作，每个日常任务都让你怒火中烧。一种积极的视角可以是：转而利用这种受挫能量去开启某种副业，每天傍晚寻找新工作。

You may adopt a mindset of, “I will do anything to get out of this job.” In this instance, your frustration ignites a fire for positive change. On the other hand, a negative form of frustration would be going home from work every day and unloading your emotional stress on your dog or spouse.

你可能会采取这种思维方式：“我会竭尽全力摆脱这份工作。”这种情形下，你的受挫感就点燃了积极改变之烈火。而与之相反，负面的挫折应对方式可能就会是每天回到家，将自己的情绪压力发泄到狗狗或配偶身上。

The latter response would leave you stuck in the same cycle of hating your job and harming your relationships. A positive view of frustration could help you take your power back!

后一种反应会让你陷入这样的恶性循环：讨厌工作、摧毁感情。而积极视角则可以帮助你重新夺回力量。

Reframe frustration as:
将挫折视为：

A powerful catalyst for change: “I can’t take this anymore!” could be the ultimate push for you to create a positive transformation in your life.

“改变”的强大催化剂：“我再也受不了了！”可能会是你开启人生积极变化的一个终极推动力。

An opportunity to learn something new: When you feel angry, stressed, or overwhelmed, remind yourself that the difficult challenge you are facing is an opportunity to learn. This is the hallmark of a growth mindset. Once you finally figure something out, it can boost your confidence and improve your skill sets for your career or hobbies.

学习新事物的机会：当你感到愤怒、有压力或难以招架时，提醒自己困难意味着学习机遇。这是成长型思维的标志特征。一旦你最终解决了某个问题，它就可以增强你的自信，提升你的职业或兴趣技能组合。

A sign of growth: Frustration can indicate that you are pushing yourself out of your comfort zone, which is a key indicator of personal growth and development

成长的标志：挫折，意味着你正在将自己推出你的舒适区，这是个人成长和发展的关键标志之一。

3 Prevent explosions with healthy anger release

用健康的愤怒发泄方式避免情绪爆发

Suppressing your anger or frustration tends to make it worse. While emotional repression is mostly subconscious, emotional suppression involves intentionally avoiding your emotions because you don’t know how to deal with them.

压制自己的愤怒或受挫感往往只会适得其反。尽管情绪受抑（repression）通常是潜意识的，但情绪压制（suppression）却包含因为不知道如何应对而刻意回避自身情绪。

But pushing down your feelings is like continuously pouring soda into a bottle and shaking it up. Eventually, it will explode. In order to prevent explosions, you can face your frustrations head-on as they arise.

但压制自己感受，就像是不断将可乐倒入瓶中并摇晃，最终就会爆炸。为避免爆发，你可在情绪发生时直接应对。

Instead of avoiding your frustration, psychologists recommend managing and releasing anger in a productive way. Here are some ideas:

心理学家并不建议回避个人受挫感，而是建议以健康方式管理和释放愤怒：

Unhealthy Anger Release
不健康愤怒释放方式

Yelling or screaming at other people (“This is all your fault!” or “Why the heck would you do this?”)

冲别人大吼大叫（都是你的错！你TMD为什么要这么做！）

Avoidance or passive-aggressive communication (“It’s fine, I’ll deal with it later.”)

回避或消极式攻击型沟通（好吧好吧，我一会儿处理！）

Physical aggression toward others (this should always be avoided)

肢体攻击（始终应该避免）

Derogatory comments to yourself or others (“I am such a failure,” or “You always mess things up.”)

对自己或他人的贬低言辞（我真是个废物！你总是什么都搞砸！）

Accusatory comments that focus blame on others (“This is all your fault! You did XYZ, and it caused this problem for me.”)

针对别人的指控言论（都是你的错！你做了xxx，给我导致了这一问题！）

Healthy Anger Release
健康的愤怒释放方式

Screaming into a pillow or singing loudly to a song in the car
把脸埋进枕头里大叫或在车里大声跟唱歌曲。

Clear, assertive, premeditated communication (“Honestly, when you did X, it made me feel very frustrated. Next time, could you do Y instead?”)

明确、坚定、提前仔细考虑好的沟通（实话说，当你做x时，让我感到非常有受挫感下一次，可以做y吗）？

Hitting a punching bag, doing an intense workout, or going on a run

打沙袋，强度高的健身活动或去跑步

Reframing negative thoughts (“I can overcome this challenge,” or “If we work together to figure this out, it will make us stronger.”)

换个视角看负面想法（“我可以克服这一挑战的。”“如果我们一起合作解决这一问题，这会让我们更强大的。”）Taking accountability and using “I” statements (“I feel very overwhelmed and irritated by this situation, but I recognize that I did XYZ wrong. How can we find a solution together?”)

承认自己的那部分错误，使用“我”开头的句子（这件事让我感到情绪失控，感到很恼怒，但我认识到我xxx做错了。我们可以一起想办法解决吗？）

4 Break the negative thought loop

打破负面思维循环

We all know how easy it is to get stuck in a negative thought loop. When you have low frustration tolerance, you can easily fall into degrading thoughts about yourself or other people.

我们都知道有多么容易陷入负面思维循环。当你挫折耐受度较低时，你很容易就会陷入对自己或其他人的贬低性思维中。

Automatic negative thoughts (ANTs) are strong feelings or mental reactions that happen as automatic reflexes. Over time, your brain has created a strong neural pathway that sends you spiraling into a negative mental space each time you have a similar experience.

自动化负面思维（ANT）是指自动反射型的强烈感受或思维反应。长此以往，你的大脑就会创造一个强大的神经回路，每次当你有相同体验时，就会让你自动进入负面思维空间。

For example, let’s say you are trying to figure out a difficult task. You have no idea what you’re doing and can’t seem to find the right information. Your inner self-talk starts reeling: “I am so stupid. Why can’t I figure this out? This is so dumb, I quit.” Clearly, these are harmful thoughts that reduce your self-esteem and make it more difficult to accomplish the task.

例如，比如说你整试图解决一项困难任务，你无从下手，毫无头绪，你的内在自我谈话开始负面化：“我怎么这么蠢！为什么我想不出办法？这太蠢了，我放弃了！”很明显，这些都是会降低你自尊感，阻碍你完成这项任务的有害思维。

Breaking and rerouting these pathways takes time and work, but every time you break the cycle, you build more resilience. Interrupt your negative thought spiral with silent or spoken reminders to yourself:

打破并重新连接这些回路，需要花费时间和精力。但每次你打破这一循环，你都在培养更多坚韧性。要阻断你的负面思维恶化趋势，或是默念或是大声提醒自己以下内容：

“Wait, that is not true. I can figure this out.”

“I am smart and have all the resources I need to get this done.”

“My life is so much bigger than this moment. This too shall pass.”

“I refuse to believe that thought. I know I am capable.”

“等下，这并非事实。我能想出办法的。”

“我很聪明，我有完成这一任务所需的所有资源。”

“我的生活并不只是局限在这一刻。这也会过去。”

“我拒绝相信那一想法。我知道我能行的。”

5 Do little things to practice more patience

通过一些小事练习自己的耐心

Mild challenges can build the groundwork for future frustration tolerance in more stressful scenarios. When you are feeling calm and relaxed, build your problem-solving and patience with low-stress activities. Try:

不那么严峻的挑战可以培养你在高压力情形中的挫折容忍度。当你感到安静放松时，通过一些低压力活动培养自己的问题解决能力和耐心。尝试：

Solving a puzzle/拼图

Coloring in an adult coloring book/成人涂色书

Putting together a piece of furniture/家具组装

Solving a Rubik’s cube/还原魔方

Practice deep breathing while waiting in line at a store
商店排队等待时深呼吸

Going to a yoga class/学瑜伽

Practicing mindful eating without distractions
练习正念饮食（专心享受食物，没有任何注意力转移因素，所有注意力都集中在食物上）

6 Refocus your energy

转移注意力

When you get stuck in a stressful moment, it’s natural to obsess over the trigger. In fact, psychologists call this the “amygdala hijack.” The amygdala is the part of your brain responsible for emotional processing and “fight or flight” reactions.

当你陷入高压力时刻，很容易就一直想着这一触发因素。实际上，心理学家将此称为“杏仁核劫持”。杏仁核是大脑中负责情绪处理和“攻击或逃跑”反应的区域。

When stress or frustration takes over, the prefrontal cortex (the logical part of your brain) shuts off, and the amygdala takes hold. You become hyper-focused on the perceived threat because your body is trying to protect you.

当压力或挫折袭来，前额叶皮质（大脑中逻辑区域）关闭，杏仁核处于控制地位。你高度聚焦于你所认为的威胁，因为此时你的身体在试图保护你。

Overcoming the amygdala hijack is all about self-awareness and redirection. For example, notice when your frustration starts rising in traffic. Instead of getting road rage or fuming at the stand-still traffic jams, consider redirecting your focus by:

克服这种“杏仁核劫持”的关键在于自我觉察和重新引导。例如，在车流中注意到自己的受挫感开始浮现，这时候不要在一动不动的车流中路怒或火冒三丈，而是通过以下方式转移自己注意力：

Turning on a podcast (if you can safely use your phone)
听播客（如果可以安全使用手机）

Singing along to a song on the radio
跟唱收音机歌曲

Taking a deep breath深呼吸

Looking for shapes in the clouds
在云朵中寻找各种形状

Smiling at a car next to you
向邻车微笑

Calling a friend or family member with hands-free Bluetooth calling
通过蓝牙给朋友或家人打电话

Playing with a fidget toy
玩指尖玩具

7 Ask for help or space to vent

在发泄（吐槽）方面寻求帮助或请求获得空间

Venting can be a very positive form of emotional processing and problem-solving. You can process your frustrations out loud in a safe space with someone you trust. However, improper venting or emotional dumping can also have very negative impacts on your mental health and relationships.

发泄可以是一种非常正面的情绪处理和问题解决形式。你可以在一个安全的地方和你信任的某个人处理你的受挫感。但不适当的发泄或情绪倾泻会对你的精神健康和人际感情产生非常负面的影响。

The secret to healthy venting is choosing the right person to vent to. Ironically, research shows that venting to a “supportive” listener rarely makes venters feel better. Instead, try venting to someone who:

健康发泄方式的秘诀在于，选择正确的发泄对象。讽刺的是，研究显示，向“支持型”倾听者发泄，很少让发泄人感到情绪改善。与之相对，向以下类型的人发泄：

1

Is emotionally available for venting: If someone doesn’t have the mental space to help you, they are not a good choice for a venting listener. Ask in advance— “Is it OK if I vent to you about this work problem for a second? I would really appreciate your perspective.” Don’t take it personally if their answer is “no.”

愿意用心听的人：如果一个人不想给你留出大脑空间去帮助你，那么就不是发泄倾听者的良好选择。提前询问：“”我可以向你吐槽一下这个工作上的问题吗？我会很感谢你的观点的。”如果对方拒绝，也不要觉得被冒犯。

2

Challenges your thoughts and feelings: This is not the friend who tells you what you want to hear. They love you and want to see you grow, so they may offer constructive criticism or ask you questions that help you develop more self-awareness. It may seem counterintuitive, but research shows that a “challenger” listener is far more helpful for overcoming frustration.

挑战你想法和感受的人：他们不会顺着你说。他们爱你，想看到你成长，因此他们可能会提供建设性批评或询问一些能够帮助培养你自我觉察力的问题。这看起来可能很矛盾，但研究显示，“挑战型”倾听者在帮你克服挫折感方面要远远更有益。

3

Remain calm and neutral: It is essential to approach venting with a calm, collected mindset. Be sure both people have taken some deep breaths and relaxed before a venting session starts.

保持冷静中立：面对吐槽发泄，保持冷静集中思维，这一点至为关键。在发泄开始之前，确保两人都已经做过深呼吸，都已经放松。

When you vent, take care never to take out your frustrated emotions on the person who is listening. They are trying to help you and do not deserve to be treated as an emotional “dumping ground.”

当你发泄时，注意不要将自己的受挫情绪发泄在倾听者身上。他们只是在帮助你，不应该成为你的情绪垃圾场。

Take some time to journal and process your feelings before you vent out loud. Then, if you want to build that relationship further, let them know that you will gladly listen to their venting as well.

在你大声吐槽之前，抽时间记日记或处理自己的感受，然后，如果你想要你们的这段关系更进一步，让对方知道你也会欣然倾听他们吐槽。

If you don’t feel comfortable talking to anyone in your personal life, consider speaking to a therapist about your frustrations. They can offer a neutral third-party assessment of your life and help you implement tools that are specifically catered to your mental health needs.

如果你不想和生活中任何人谈这件事，可以考虑向心理咨询师咨询你的受挫感。他们会针对你的生活向你提供中立的第三方评估，并帮助你使用专门针对你精神健康需求的一些工具。

8 Allow yourself and others grace

给自己和他人一些宽容

If you are a perfectionist, it can be very irritating to see things go differently than you imagined. You may be angry at yourself for not being able to meet your own expectations. Other people can also be a major source of frustration when they don’t meet your standards.

如果你是完美主义者，事情不按计划发展时就很容易让你恼怒。你可能会愤怒于自己未达成个人期望。当其他人没有达到你标准时可能也会成为你的受挫感主要起因。

The remedy for this is grace. This means that you can forgive yourself and others for shortcomings and extend more courtesy. Here are a few ways to overcome perfectionism with more tolerance:

解决办法就是“宽容”。即，原谅自己和他人的缺点，给与更多宽容。以下是用“宽容”克服完美主义的几种方法：

1

Allow yourself to make mistakes. Instead of seeing mistakes as failures, reframe them as lessons. Ask yourself, “What did I learn from this?”
允许自己犯错。不要将错误视为失败，而是将它们看做教训。问自己：我从中学到了什么？

2

Focus on positive accomplishments. When someone achieves something, recognize and celebrate it. Practice self-recognition and self-praise as well.
聚焦于成就：当一个人达成某项成就时，认可并庆祝。同时也练习自我认可和自我赞美。

3

Understand that not everyone has the same standards as you. It is OK for them to set their bar at a different level because they may have other priorities.

理解并非所有人都有着和你一样的标准。他们完全可以设置不同标准，因为他们可能有着和你不同的优先注重事项。

4

Remember that you are only responsible for your work. You cannot control other people’s actions or emotions

记住，你只对自己的工作负责。你不能控制别人的行为或情绪。

9 Decompress with these quick relaxation techniques

利用以下快速放松技巧解压

In the heat of the moment, you may just need a quick way to calm the heck down.

Here are some of our favorites:

在情绪激动时，你或许需要快速让自己冷静下来。

以下是我们最爱的一些方法：

1

Progressive muscle relaxation: This is a popular skill for people who face anxiety, but you can use it in any scenario when you need to relax.

渐进式肌肉放松法：这是面对焦虑时人们常用的一种技巧，但你可以在任何需要放松的情形中使用。

2

EFT tapping: Emotional freedom techniques (EFTs) are proven to reduce anxiety and enhance focus. This simple relaxation method helps calm the mind and rewire subconscious thoughts using pressure points on your face and body.

EFT穴位叩击疗法：情绪自由技巧（EFT）被证明可以减缓焦虑，提升注意力。这一简单的放松技巧可以通过按压面部和身体穴位，冷静思绪、重塑潜意识思维。

（Emotional Freedom Techniques (EFT) is a form of counseling intervention that stimulates acupressure points by pressuring, tapping, or rubbing these points while focusing on situations that represent personal fear or traumata. EFT draws on various theories of alternative medicine – including acupuncture, neuro-linguistic programming, energy medicine, and Thought Field Therapy (TFT). EFT also combines elements of exposure therapy, cognitive behavioral therapy and somatic stimulation. It is best known through Gary Craig's EFT Handbook, published in the late 1990s, and related books and workshops by a variety of teachers. EFT and similar techniques are often discussed under the umbrella term "energy psychology."

情绪自由技巧（EFT）是一种咨询干预（可以带来改变和提升的疗法或措施）疗法，具体方式是聚焦于思考代表个人恐惧或创伤的情形，同时按压、叩击或按摩相应穴位。EFT基于多种医学理论，包括针灸、神经语言编程、能量医学、思维场疗法等。EFT同时还纳入了暴露疗法、认知行为疗法和身体刺激等。出版于20世纪90年代末的 Gary Craig的手册和其他人的相关书籍和研讨会让这一疗法广为人知。EFT和一些类似的技巧通常被归类于“能量心理学”这一范畴中。）

3

5-second countdown: Mel Robbins’ famous 5-Second-Rule can be used to overcome frustration because it catapults you into action. When you feel irritated, think of an immediate response that will help you move out of that state. If you feel overwhelmed by how dirty a room is, count 5-4-3-2-1 and pick up one thing, and put it away. If you feel frustrated by a huge project, count 5-4-3-2-1 and take one small step to get started.

5秒倒数：Mel Robbins著名的5秒原则可以被用于克服受挫感，因为它可以让你进入行动状态。当你感到恼怒时，想一个会帮助你解决这一情形的直接反应。如果你受不了屋子里很脏，数5-4-3-2-1， 捡起一样东西，把它放回原位。如果你面对一个很大的项目感到受挫，数5-4-3-2-1，先从一小步开始处理。

Key Takeaways: Raise Your Frustration Tolerance With Healthy Habits
要点：用健康习惯提升自己的挫折耐受性

Ultimately, a low frustration threshold can make it difficult to build healthy relationships and enjoy your daily life. As you learn to regulate your thoughts and face your emotions healthily, you may feel calmer and more equipped to face life’s inevitable challenges.

低挫折耐受性会让培养健康人际感情关系和享受日常生活变得困难。当你学会以健康方式管控个人思维和情绪，在面对生活中不可避免的挑战时，你可能就会更冷静，更有能力应对。

You cannot change what happens to you, but you can always control how you react. Try to:

你无法改变发生在你身上的事情，但你始终可以控制你的反应。试着：

Reframe frustration as a positive fuel for growth and learning.

Deal with anger in a healthy way. Don’t suppress it!

Create a plan for refocusing your energy in moments of intense frustration.

Practice self-regulation by identifying your emotions.

Talk to a trusted friend, family member, or therapist using healthy venting practices.

将挫折视为成长和学习的燃料；

健康应对愤怒。不要压制！

制定一个在受挫感强烈时转移注意力的方案；

通过识别个人情绪练习自我管控；

与你信任的朋友、家人或心理师交谈，交谈中使用健康发泄（吐槽）方式。