HSHC News and Blog

HSHC News and Blog

Coping with Fear and Frustration

When something nice happens, we usually feel happy. If something bad or terrible happens, we feel angry, sad or frustrated. It is easy to feel consumed by fear and frustration in the face of uncertainty. We often feel trapped where we are in many ways. How we feel is important because it determines our behaviour.  It helps us assess situations in our daily life, make decisions and how we show up. We can choose to operate in the ‘fear’ zone; for example, in the early stages of the pandemic, this was probably best highlighted by rushing to the shops to buy toilet rolls that we didn’t need and often spreading negative thoughts like confetti.

Contrarily, we might opt for the ‘learning’ zone, where we become more aware of the impact that our words and actions are having on others. But the most positive, and uplifting place to be is in the ‘growth’ zone; making your talents available to those who need them, displaying empathy, appreciation and patience in equal measure. It is in this zone that you will be able to ask productive questions both to self and others that can help you to move forward from frustration most positively.


Fear and Frustration are a passive emotions.  Both are natural expressions to perceived threats. There is always  a simple method to contextualise fears and worries, see what is really in your control, be kinder to yourself and lessen the grip of perfectionism; all of which are critical to allow you to move forward from frustration positively.

Let’s throw a few questions, to mull over. It is unlikely that we will have an immediate answer, so don’t let that discourage us. By reflecting on it you’ll quickly be on your way to turning fear and frustration into fascination.

What fears do you need to confront or challenge?

What do you need to worry less about?

That inner voice of yours – friend or foe? Biggest advocate or biggest critic?

What should you do to stop giving yourself a hard time over?

It is impossible to get rid of the fear and frustration completely forever. It is an essential part of the mental process. But the level of extremity you experience it in can be reduced by following the below.

1. Take time out

It's impossible to think clearly when you're flooded with fear or anxiety. The first thing to do is take time out so you can physically calm down.

Distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea or having a bath.

2. Breathe through panic

If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it.

Stay where you are and simply feel the panic without trying to distract yourself. Place the palm of your hand on your stomach and breathe slowly and deeply.

The goal is to help the mind get used to coping with panic, which takes the fear of fear away.

Click Breathing Exercise For Stress.https://www.youtube.com/watch?v=JTWjnmDeLLU&t=10s

3. Face your fears and frustration

Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start to fade. If you panic one day getting into a lift, for example, it's best to get back into a lift the next day.

If you understanding your reason for frustration, recognize it and realize that some things cannot be changed, you would not feel so angry towards the cause.

4. Imagine the worst

Try imagining the worst thing that can happen – perhaps it's panicking and having a heart attack. Then try to think yourself into having a heart attack. It's just not possible. The fear will run away the more you chase it.

5. Look at the evidence

It sometimes helps to challenge fearful thoughts. For example, if you're scared of getting trapped in a lift and suffocating, ask yourself if you have ever heard of this happening to someone. Ask yourself what you would say to a friend who had a similar fear.

6. Don't try to be perfect

Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and setbacks will always happen, and it's important to remember that life is messy.

7. Visualise a happy place

Take a moment to close your eyes and imagine a place of safety and calm. It could be a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.

8. Write about it

You can write about it. If you prefer to just keep it to yourself then you can write about it. Letting go of what is scaring or frustrating you is helpful.

9. Talk about it

Sharing fears takes away a lot of their scariness. If you can't talk to a partner, friend or family member, call a helpline such as Breathing Space on 0800 83 85 87 or Samaritans on 116 123.

Talking about the cause of your frustration with somebody you trust can always ease your irritation. Venting out to people who you trust and letting them know what is getting to you instead of lashing out on them has been said to be really useful.

If your fears aren't going away, you can ask your GP for help. GPs can refer people for counselling, psychotherapy or help through an online mental health service.

10. Go back to basics

Lots of people turn to alcohol or drugs to self-treat worries and agitation, but this will only make matters worse. Simple, everyday things like a good night's sleep, a wholesome meal and a walk are often the best cures for negative emotions.

11. Reward yourself

Finally, give yourself a treat. When you've made that call you've been dreading, for example, reinforce your success by treating yourself to a massage, a country walk, a meal out, a book, a DVD, or whatever little gift makes you happy.

12. Wash your face

It seems so simple but putting cold water on your face doesn’t just feel refreshing – it triggers your mammalian diving reflex which slows your heart rate and breathing. By reducing the physical symptoms of fear and frustration, you can interrupt your brain’s feedback loop and reduce your emotional frustration as well.

Above are few healthy ways from many to release some of your pent-up negative energy that you can approach, keep a journal and choose the best way that fits you. Remember, fear and frustration aren’t always productive emotions, and while we can’t necessarily control that we feel them, we can control how we react to them. We wish you a happy day.

For more information how we can help you, please call 00442079356554 or email us at info@harleystreet104.com