Three ways to overcome work frustration

How did a recent work frustration impact you?

Did it lead to feelings of resentment and anger? Were you engrossed in internal arguments for hours afterward, allowing this situation to cast a shadow over your entire day?

In Acceptance and Commitment Therapy (ACT), this is referred to as "psychological smog," the cloudy state of mind caused by negative thoughts, emotions, and self-doubt.

When we're swamped with work, life, and countless other responsibilities, it's easy to fall into a smog, lose sight of what matters most, and live life on autopilot.

Defusion is a term used to describe how we overcome the smog and live life in the present, guided by our values.

Here are three ways to help you overcome your next work frustration and prevent it from taking over your day.

1. Notice?

Awareness is the key to detaching from negative thoughts and emotions. First, pause and slow down. Take a couple of breaths and notice what you are thinking, feeling, saying, or doing. Is your mind leading you toward a familiar negative state? Is it caught up in rumination, arguments, or complaints? Pay attention to how rapidly or assertively it is trying to reel you into the negativity. Noticing how your mind contributes to these negative states is the first step toward breaking free from them.

2. Name

As your mind starts to generate these negative stories, identify the emotion you're experiencing. Acknowledge the emotion by saying, "here's anger," "here's anxiety," or "here's failure." Attaching a name to these stories makes it easier to view the situation objectively and creates distance, enabling you to manage it more effectively.

If you're feeling overwhelmed at work, instead of saying "I'm overwhelmed," say "I notice that I'm having the thought that I'm overwhelmed," or "Here comes the 'I can't handle this workload' story." This technique can reduce the emotional impact of your thoughts, allowing you to regain control of your day.

3. Neutralize

Here is one technique to help you detach from negative thoughts:

Imagine yourself by a stream and look at your thoughts as if they are leaves drifting along the water. Watch the leaves pass, without needing to hold onto them. Let them float at their own pace, without needing to rush them away.?Instead of engaging with thoughts, simply notice them, even as new ones attempt to keep you in a negative state.

Use this exercise to bring you back to the present and prevent you from getting carried away by your thoughts and emotions and attaching too much significance to them.

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Source: Harris, Russ. The Happiness Trap. Robinson Publishing, 2008.