Handle Frustration Calmly
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What you will learn
- 1Use the Notice, Breathe, Think and Act steps to handle frustration calmly
Mini Lesson
Frustration is what you feel when something is hard, takes too long, or does not go your way. Everyone feels frustrated sometimes — and there is a way to handle it!
Step 1 — Notice
- Pause and notice that you feel frustrated.
- Ask yourself: What is my body telling me? Am I tense, hot, or upset?
Step 2 — Breathe
- Take three slow, deep breaths before doing anything.
- Breathing slows your heart rate and helps your brain think clearly.
Step 3 — Think
- Ask yourself: What is the problem? What can I do about it?
- Think of at least one solution before acting.
Step 4 — Act
- Choose a calm, helpful action — ask for help, try again, or take a break.
- Avoid reacting with yelling, hitting, or giving up.
Words to know
Frustration
The feeling when something is hard or does not go your way
e.g. I felt frustration when the puzzle would not fit.
Notice
To pause and become aware of how you feel
e.g. First, I notice that I am frustrated.
Breathe
To take slow, deep breaths to calm down
e.g. I breathe in and out three times to settle.
Calm
Peaceful and steady, not upset
e.g. I felt calm after a few deep breaths.
React
To act quickly without thinking
e.g. Yelling is a way some people react when frustrated.
Ask yourself: "When I feel frustrated, can I notice it, breathe first, think of a solution, and then act calmly?"
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