Skill

Understand Anxiety and Frustration

Notice when uncertainty or blocked expectations are driving the reaction.

What it is

Anxiety is often about uncertainty. Frustration is often about something not going the way you expected, wanted, or planned.

How to do it

Name the feeling.

Ask what expectation is being blocked.

Ask what uncertainty is bothering you.

Notice any demand hidden inside the frustration.

Decide what is actually within your control.

Remember

Uncertainty and frustration are uncomfortable. They are not emergencies.

Want to understand this more deeply?

Chapter 2: Understand What I’m Feeling

Read the story and teaching behind this skill, then come back here when you want to practice it.

Use your breathing to calm your body down.

Give yourself enough time to choose instead of react.

Make room for explanations other than your first one.