Effective Strategies for Relieving Office Frustration

Keeping frustrations bottled up is unhealthy and can negatively impact your mood and productivity. However, many of us tend to bottle up our frustrations at work, waiting until we get home to vent. There are actually some professional ways to let off steam at the office without jeopardizing your job.

**Write Down Your Frustrations**
Lots of people keep personal journals to help release their emotions, and you can do this at work too. For instance, if your morning isn’t going as planned, take a private lunch break and jot down your frustrations. After letting it all out, read over what you’ve written and identify what specifically is bothering you. This can help you understand the issues and develop a plan to address them.

**Use a Punching Pillow**
While you don’t want to have a full-on boxing match in the office, a punching pillow can still help. When you’re frustrated, go to a private space like your office or cubicle, ensure no one is watching, and give the pillow a few punches. This can help burn off negative energy. Just make sure to do it quietly and avoid drawing attention to yourself.

**Talk it Out**
Do you have a coworker who’s also a trusted friend? If so, when you both have a moment, talk to them about what’s frustrating you. Be honest and let it all out. This is like verbal journaling. Make sure you can truly trust this person to avoid creating more problems at work. Alternatively, you can go to your car or another private place during a break and talk to yourself. Sometimes, hearing your frustrations out loud can help put things in perspective and find solutions.

**Draw Something**
If you enjoy art, this can be a great way to channel your frustrations harmlessly. During a break, grab your art supplies and start drawing. It can be something simple like a flower or something more complex. Just let the creativity flow and let it calm you. You don’t need to complete the drawing; simply starting one can be helpful because focusing on art can take your mind off your frustrations.

**Get a Little Exercise**
Regular exercise can help keep your mood stable from the start. When you exercise daily, frustrations may not affect you as much. Exercise can also be a way to alleviate immediate frustrations and anger. Use your lunch break to walk around and clear your head. Don’t skip eating healthy foods because hunger can make you more irritable. You can walk and snack on healthy options like string cheese and whole wheat crackers. If your workplace has a gym, take advantage of it. Even a 15-minute vigorous workout can get those endorphins flowing and improve your mood.