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Get active - do something to get your heart rate up and work out some of that energy
Write it down - this is especially useful when you have no idea why you feel so worked up
Talk with a trusted friend - relying on friends to process with or vent to can help
Do belly breathing - focus on only expanding your belly when you breathe in through your nose and breathe out through your mouth, keeping your chest still
Do something that brings you joy - when frustration seems too intense to address directly, a distraction can help in the short-term
Pet an animal - this can often alleviate immediate feelings of frustration
Look for solutions - we tend to fixate on the injustice of it all when we are frustrated, try reframing the situation as a learning experience or an opportunity to solve a problem
Check whether your expectations were realistic
Talk to a therapist - this can teach you effective coping skills and help you understand some of the underlying reasons for your frustration
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