What is low frustration tolerance. How does it impact daily life. What are the root causes of LFT. How can you recognize signs of low frustration tolerance. What strategies help manage and improve stress tolerance.

Understanding Low Frustration Tolerance (LFT)

Low frustration tolerance (LFT) is a psychological condition characterized by an inability to cope with stress, discomfort, or inconvenience. Individuals with LFT often find themselves easily overwhelmed by minor setbacks or everyday challenges that others might brush off. This heightened sensitivity to frustration can significantly impact various aspects of life, from personal relationships to professional performance.

Frustration, as defined by the emotion wheel, is closely related to anger. It typically arises when we encounter obstacles or impediments. While most people experience frustration in response to major setbacks, those with LFT may find even minor inconveniences unbearable.

The Impact of LFT on Daily Life

People with low frustration tolerance often struggle to “sit with” stress or navigate difficult situations. This intolerance can manifest in various ways:

• Emotional outbursts or tantrums
• Procrastination
• Hyperactivity
• Difficulty completing tasks
• Strained relationships
• Reduced overall well-being

These reactions stem from a cognitive dissonance triggered by setbacks, compelling individuals to act out as a means of coping with the physical and psychological discomfort they experience.

The Origins of Low Frustration Tolerance

Understanding the roots of LFT is crucial for developing effective management strategies. Psychologists generally attribute low frustration tolerance to three main factors:

1. Personality Traits

Some individuals seem naturally predisposed to lower levels of frustration tolerance. This observation lends support to the theory that LFT may develop during childhood, possibly influenced by early experiences and environmental factors.

2. Mental Health Conditions

Various mental health issues can contribute to or exacerbate low frustration tolerance. These include:

• Anxiety disorders
• Depression
• Attention Deficit Hyperactivity Disorder (ADHD)
• Other neurodivergent conditions

Conversely, improving overall mental fitness can help boost one’s ability to tolerate stressful situations.

3. Thought Patterns and Expectations

Individuals who expect life to unfold smoothly may struggle more with perceived unfairness or disappointments. These unrealistic expectations can lower their threshold for frustration, making it difficult to cope with inevitable setbacks.

Recognizing the Signs of Low Frustration Tolerance

Identifying LFT is the first step towards managing it effectively. Here are seven common signs that may indicate low frustration tolerance:

1. Easily irritated or angered when things don’t go as planned
2. Rigid and inflexible with plans or methods
3. Quickly losing patience with others and oneself
4. Constant restlessness and need for activity
5. Difficulty with boredom or waiting
6. Thoughts of self-harm in response to minor upsets
7. Struggle to pursue goals without immediate gratification

Does quick irritation plague your daily interactions? This could be a sign of low frustration tolerance. By recognizing these patterns, you can take proactive steps to develop better coping mechanisms and improve your overall emotional regulation.

The Cycle of Low Frustration Tolerance

LFT can create a self-perpetuating cycle that’s challenging to break. Here’s how it typically unfolds:

1. Negative self-talk and perceptions of unfairness develop
2. Frustrations arise, triggering discomfort
3. Reactive behaviors emerge to avoid cognitive dissonance
4. Unproductive reactions hinder problem-solving skill development
5. The cycle repeats, reinforcing low frustration tolerance

Are you trapped in this cycle of frustration and reactivity? Recognizing this pattern is crucial for breaking free and developing healthier responses to stress and setbacks.

The Consequences of Untreated Low Frustration Tolerance

Left unaddressed, LFT can have far-reaching negative effects on various aspects of life:

1. Mental Health Impact

Chronic low frustration tolerance can exacerbate existing mental health conditions or contribute to the development of new ones. It may lead to:

• Increased anxiety and stress
• Depression
• Low self-esteem
• Mood swings

2. Relationship Difficulties

LFT can strain personal and professional relationships due to:

• Frequent conflicts and misunderstandings
• Difficulty compromising or collaborating
• Emotional outbursts that push others away

3. Professional Challenges

In the workplace, low frustration tolerance may result in:

• Reduced productivity
• Difficulty meeting deadlines or handling pressure
• Conflicts with colleagues or superiors
• Limited career advancement opportunities

4. Physical Health Issues

The chronic stress associated with LFT can manifest in physical symptoms:

• Headaches
• Digestive problems
• Sleep disturbances
• Weakened immune system

Do these consequences resonate with your experiences? Recognizing the impact of low frustration tolerance is a crucial step towards seeking help and implementing positive changes.

Strategies for Managing Low Frustration Tolerance

While LFT can be challenging, there are effective strategies to manage and improve your frustration tolerance:

1. Cognitive Behavioral Therapy (CBT)

CBT is a highly effective approach for addressing low frustration tolerance. It helps individuals:

• Identify and challenge negative thought patterns
• Develop more realistic expectations
• Learn coping strategies for managing frustration

How does CBT work for LFT? By targeting the underlying thought processes that contribute to low frustration tolerance, CBT enables individuals to reframe their perceptions and develop healthier responses to stress.

2. Mindfulness and Meditation

Regular mindfulness practice can significantly improve frustration tolerance by:

• Enhancing self-awareness
• Reducing reactivity to stressors
• Promoting emotional regulation
• Increasing overall resilience

Can mindfulness really make a difference? Research has shown that consistent mindfulness practice can lead to neuroplastic changes in the brain, particularly in areas associated with emotional regulation and stress response.

3. Gradual Exposure and Skill-building

Improving frustration tolerance often involves gradually exposing oneself to challenging situations and developing coping skills. This approach may include:

• Setting small, achievable goals
• Practicing delayed gratification
• Learning problem-solving techniques
• Developing patience through deliberate practice

How can you start building frustration tolerance? Begin with small challenges and gradually increase the difficulty as your coping skills improve. This progressive approach helps build confidence and resilience over time.

The Role of Self-Care in Managing LFT

Self-care plays a crucial role in managing low frustration tolerance and improving overall emotional regulation. Consider incorporating the following practices into your routine:

1. Regular Exercise

Physical activity can significantly impact your ability to handle stress and frustration. Benefits include:

• Reduced anxiety and depression symptoms
• Improved mood and self-esteem
• Enhanced cognitive function and focus
• Better sleep quality

How much exercise is needed to see benefits? Even moderate activity, such as a 30-minute walk five times a week, can make a noticeable difference in your stress tolerance and overall well-being.

2. Adequate Sleep

Quality sleep is essential for emotional regulation and stress management. Poor sleep can exacerbate LFT symptoms. To improve sleep quality:

• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Limit screen time before bed
• Ensure your sleep environment is comfortable and conducive to rest

3. Balanced Nutrition

A healthy diet can support better emotional regulation and stress management. Consider:

• Incorporating more whole foods
• Reducing processed foods and added sugars
• Staying hydrated
• Limiting caffeine and alcohol intake

How does nutrition impact frustration tolerance? Proper nutrition supports brain function and helps regulate mood, potentially reducing irritability and improving your ability to cope with stress.

Building a Support System

Developing a strong support network is crucial for managing low frustration tolerance. Here’s how you can build and maintain supportive relationships:

1. Open Communication

Share your struggles with trusted friends, family members, or a therapist. Being open about your challenges can:

• Reduce feelings of isolation
• Provide opportunities for guidance and support
• Help others understand your reactions better

2. Seek Professional Help

Working with a mental health professional can provide valuable insights and strategies for managing LFT. Consider:

• Individual therapy
• Group therapy or support groups
• Couples or family therapy if LFT is impacting your relationships

3. Join Support Groups

Connecting with others who experience similar challenges can be incredibly beneficial. Support groups offer:

• A sense of community and understanding
• Opportunities to share coping strategies
• Motivation and encouragement

How can you find suitable support groups? Look for local mental health organizations, online forums, or ask your healthcare provider for recommendations.

Cultivating Resilience and Patience

Building resilience and patience is a long-term process that can significantly improve your ability to manage frustration. Here are some strategies to consider:

1. Practice Gratitude

Regularly acknowledging the positive aspects of your life can shift your focus away from frustrations. Try:

• Keeping a daily gratitude journal
• Sharing three things you’re grateful for with a friend or family member
• Reflecting on moments of joy or success, no matter how small

2. Develop a Growth Mindset

Viewing challenges as opportunities for growth rather than insurmountable obstacles can improve your resilience. To cultivate a growth mindset:

• Embrace mistakes as learning experiences
• Focus on effort and progress rather than perfection
• Seek out new challenges and experiences

3. Practice Self-Compassion

Being kind to yourself during moments of frustration can help reduce negative self-talk and improve emotional regulation. Try:

• Speaking to yourself as you would a close friend
• Acknowledging that everyone faces challenges and setbacks
• Focusing on self-improvement rather than self-criticism

How does self-compassion impact frustration tolerance? By reducing harsh self-judgment, you create space for more constructive responses to stress and setbacks.

Leveraging Technology for LFT Management

In today’s digital age, various technological tools can aid in managing low frustration tolerance:

1. Mindfulness and Meditation Apps

Apps like Headspace, Calm, and Insight Timer offer guided meditations and mindfulness exercises that can help reduce stress and improve emotional regulation.

2. Mood Tracking Apps

Tools like Daylio, Moodfit, and MoodTracker allow you to monitor your emotional states and identify patterns or triggers related to your frustration tolerance.

3. Cognitive Behavioral Therapy (CBT) Apps

Apps such as Woebot, MoodGYM, and CBT Thought Diary provide interactive CBT exercises and tools to help manage negative thought patterns and improve coping strategies.

Can technology really help improve frustration tolerance? While not a replacement for professional help, these tools can complement other management strategies and provide support between therapy sessions.

The Importance of Consistency and Patience

Improving low frustration tolerance is a gradual process that requires consistent effort and patience. Remember:

• Progress may be slow and non-linear
• Setbacks are a normal part of the journey
• Small improvements can lead to significant long-term changes

How long does it take to see improvements in frustration tolerance? While individual experiences vary, many people report noticeable changes within a few months of consistent practice and effort.

By implementing these strategies and maintaining a commitment to self-improvement, individuals with low frustration tolerance can develop greater resilience, improve their relationships, and enhance their overall quality of life. Remember that seeking professional help is always an option if you find yourself struggling to manage LFT on your own.

What low frustration tolerance is, and 3 ways to manage it

How do you handle setbacks and minor inconveniences when they arise?

If your answer is that “There’s no such thing as a minor inconvenience,” you may have low frustration tolerance. A low frustration tolerance, sometimes abbreviated LFT, can make you feel overly sensitive and easily flustered. 

But it’s not just your personality. Frustration tolerance is a component of emotional regulation skills. When it’s low, you find yourself bothered, angry, or thrown off by routine stressors. When frustration tolerance is high, you’re able to quickly reframe setbacks and inconveniences.

To some extent, your frustration tolerance might feel like part of your personality. But it is possible to develop this emotional regulation skill — and it’s worth the effort. People with high frustration tolerance are more resilient, have better relationships, and are more optimistic. 

If you find yourself ticked off all the time, take a few deep breaths and keep reading. This article covers the roots of low frustration tolerance and how to strengthen it.

What is low frustration tolerance?

Building frustration tolerance starts with understanding the root of the issue — frustration.

According to the emotion wheel, frustration is an emotion related to anger. We experience it when something gets in our way. Typically, this frustration only arises in response to major setbacks — a missed opportunity or feeling stuck in some major way. But for those with low tolerance, frustration feels impossible to deal with. The sensitivity threshold is so low that even “small” stressors, like missing a phone call or nearby construction, are far over the line.

What is low frustration tolerance?

Frustration intolerance is the inability to cope with frustration, discomfort, or inconvenience. People who have low frustration tolerance feel unable to “sit with” stress or difficult situations. As a result, they may react to frustrations by “acting out. ” This could involve tantrums, procrastination, or hyperactivity.

What likely happens is that setbacks trigger a kind of cognitive dissonance in those with low frustration tolerance. In order to deal with it, the person feels compelled to act. The physical and psychological discomfort are too much to handle.

Low frustration tolerance can be a symptom of ADHD, anxiety disorders, and other mental health conditions. The feelings of frustration — and subsequent outbursts — can interfere with mental well-being.

Where low frustration tolerance stems from

LFT is thought to be developed in childhood. Some experts believe that it’s a result of parenting styles or exposure to stressful environments. It can also be a learned response to chronic stress and frustration. 

Generally, there are three causes psychologists point to at the root of low frustration tolerance:

• Personality: some individuals seem to have lower levels of frustration tolerance than others. This may support the childhood development theory.
• Mental health: conditions like anxiety, depression, and some neurodivergent conditions can lower tolerance of stressful situations. On the other hand, building mental fitness can improve tolerance.
• Thought patterns: those who expect things to go smoothly may have a hard time with perceived unfairness or disappointments.

LFT can trigger a cycle. People with low frustration tolerance often have negative self-talk and feel that life is unfair. When frustrations arise, they react to avoid feeling the discomfort of cognitive dissonance. Unfortunately, those reactions may not be productive or helpful. This propensity toward reactivity may prevent them from developing problem-solving and decision-making skills.

7 signs of low frustration tolerance

It’s not just frustrating situations that can trigger an outburst. Or — better put — anything has the potential to become a frustrating situation if your tolerance is low enough. Here are some signs that you might have LFT: 

• You’re easily irritated or angry when things don’t happen the way you want them to
• You are rigid and inflexible with plans or ways of doing things
• You lose patience easily with others — and even yourself
• You are restless, constantly looking for things to do
• You have a hard time being bored or waiting for things to happen
• You have thoughts of self-harm in reaction to relatively small upsets
• You have a hard time pursuing anything that doesn’t result in immediate gratification 

With practice, patience can become a learned skill. Coaching can help you develop the self-awareness and emotional regulation skills you need to develop your frustration tolerance. Low frustration tolerance can be a symptom of several mental health conditions. Even on its own, LFT can have several negative effects.

The negative effects of low frustration tolerance

If life were easy and stress-free, LFT wouldn’t be a big deal. The fact is, life is filled with all kinds of stressors — minor or major. Our ability to respond to them determines our resilience, and in turn, our happiness. Poor frustration tolerance can result in:

• Increased anxiety and depression
• Lashing out at others or angry outbursts
• Becoming withdrawn
• Low internal locus of control and self-efficacy
• Engaging in unhealthy coping mechanisms, like excessive drinking or drug use

If your outbursts or negative emotions are disruptive to yourself or others, you should speak to a mental health professional. Psychotherapy and cognitive reframing techniques are often successful in developing emotional regulation skills.

How to develop frustration tolerance

Working with a therapist is a great first step for developing frustration tolerance. They may work with a technique called rational emotive behavior therapy (REBT). REBT was created by psychologist Albert Ellis in the 1950s. It helps you challenge self-defeating thoughts or irrational beliefs.

Between sessions, here are 3 ways you can change your thought process and develop your frustration tolerance:

1. Identify the causes 

What situations or experiences tend to trigger your frustrations? Is it a certain situation, person, or experience? Once you identify your root causes, you can create a plan to deal with these triggers when they arise.

2. Practice being frustrated

When developing frustration tolerance strategies, the goal is to increase your capacity. It isn’t to reduce the occurrence of frustrating situations. That means you should gradually increase your exposure to frustrating experiences.

When you’re feeling calm (it won’t help to start in a high-stakes situation) try something mildly challenging. This could be waiting in line, solving a puzzle (try Quordle, that should do the trick), or putting together a piece of furniture. The idea is to take on tasks that will encourage you to practice your patience. It will give you a chance to notice your self-talk and reframe any negative thoughts that arise.

3. Ask for help

Finally, remember that even when you feel exasperated, you’re not alone. Chances are good that the world really isn’t out to get you. Whether you ask someone to help, vent, or challenge your thoughts with a coach, talking out your frustrations is a good idea.

If your anger or low frustration tolerance is getting in your way, BetterUp can help. Our coaches help people develop their communication and emotional regulation skills. Learning to sit with uncomfortable feelings and minor setbacks can get you ready to take on bigger challenges in the future. It’s a skill that’s worth the wait.

What It Is and How To Manage It

Building frustration tolerance can help you navigate life’s obstacles and difficulties healthily.

Life can be downright overwhelming sometimes, especially when everything seems like its going wrong. How we respond to life’s challenges can be determined by several factors.

For some people, when things don’t go according to plan, this can cause explosiveness or withdrawal. These symptoms can be an indicator of low frustration tolerance.

Low frustration tolerance is our capacity to handle life’s unexpected events or unpleasant emotions.

If you have a low frustration tolerance, you may have difficulty managing obstacles to achieve a goal or complete a task.

It’s a component of resilience but slightly different. Resilience is the flexibility and ability to cope with challenges or trauma. Frustration tolerance has to do with the span it takes you to react emotionally to difficulties.

Think of the two like a rubber band: Resilience is the elasticity to stretch (cognitively, with perspective and emotional intelligence), and frustration tolerance refers to how slowly or quickly we snap when emotions are pulled.

If obstacles are blocking you from attaining your goal, and you become very overwhelmed or explosive, this may be a sign you have a low frustration threshold.

Research from 2017 suggests that other signals of low frustration tolerance include:

• emotion dysregulation
• easily irritable
• quick to anger
• trouble accepting reality
• procrastination
• impatience
• craving immediate gratification

These symptoms may make inconveniences feel unmanageable.

There are a variety of contributors to low frustration tolerance. Low frustration tolerance can be caused by living with a mental health condition. Low frustration tolerance is not uncommon in people with:

• anxiety
• depression
• ADHD
• autism
• chronic pain

Low frustration tolerance can make it difficult to move past challenging tasks. If you find something frustrating, you may tend to put off the task by ignoring it or procrastinating. This cycle of putting things off or avoidance can lead to:

• increased worry
• feeling overwhelmed
• depression

Do people with ADHD have a low frustration threshold?

Yes, people with ADHD often experience a lower frustration threshold. For example, when people who experience hyperactivity or a combination of inattention and hyperactivity experience roadblocks they can become easily irritable.

In addition, emotional dysregulation is usually a sign that you have a low frustration threshold.

A 2020 research study of 67 adolescents ages 10-14 found that children with ADHD demonstrated a lower frustration tolerance, defined in the study as a tendency to quit a frustrating behavioral task.

If you have low frustration tolerance, you can cope by using strategies to build a higher tolerance threshold.

Try positive self-talk

Negative self-talk can often get in the way of building tolerance to frustration. For example, if every time you face a challenge, you tell yourself, “I can’t do this,” you have set a precedent for how you will handle the task.

Engaging in positive self-talk can help you reduce this behavior. Next time you may try something like: “I know this will be a challenging task, but I’m capable. ”

Use mindfulness techniques

Mindfulness techniques help orient you to the here and now nonjudgmentally. Research from 2018 indicates that even a brief mindfulness practice can help you withstand stressful events, increasing distress tolerance.

Children can benefit from learning how to work through frustration healthily in a way that can translate across settings.

If you have a child with low frustration tolerance, there are some strategies you can use. In a 2021 study with children ages 15-39 months, the researchers assigned a frustrating task to the children and observed both the children’s and the parents’ responses.

The parent behaviors associated with reduced frustration were:

• Distracting. Talking about or diverting the child’s attention to another object
• Demonstrating. When the parent was able to advise or model their approach to the problem for the toddler
• Reframing. Providing the child with a new point of view and offering a possible solution

These approaches may be applicable in helping kids manage frustration in other situations. With these strategies, the children may be able to eventually use distraction techniques or reframe a problem on their own.

Low frustration tolerance is typical in many folks — including people with mental health conditions, especially ADHD. You can practice soothing or de-escalating frustration in challenging situations.

Helping children reframe the situation or diverting their attention to other tasks can be beneficial in building frustration tolerance skills. In adults, practicing mindfulness or positive self-talk can be useful for dealing with aggravating situations.

If you have a low tolerance for life’s hiccups, you may consider practicing distress tolerance skills. If you still find yourself frustrated, you can seek help from a mental health professional.

Resilience: what it is and how to improve it

In this article, we will talk about what resilience is, how it can be improved, and how companies can make sure that employees do not experience stress.

Most employers want to have not only skilled, but also stress-resistant employees. Not all candidates who get to this or that position have sufficient stress resistance, as a result of which they cannot cope with the volume of work and quickly burn out.

What is stress resistance

Stress resistance is a set of character traits that allow a person to remain healthy and efficient even under heavy loads. Stress resistance at work usually means the ability to calmly respond to conflict or ambiguous situations, the ability to work overtime if necessary.

Stress resistance belongs to soft skills and is of great importance for successful and effective work, because it not only allows you to ignore many factors, which increases productivity, but also is a barrier that protects against professional burnout.

The level of resistance to stress demonstrates the ability to withstand the difficulties that arise on the way, shows the ability of the individual to overcome the emotional factor and act according to logic.

Levels of resistance to stress:

• high – little stressed
• medium – some stressful events can upset the balance
• low – very sensitive to stress

How to define stress stability

Determining the stress resistance of employees is of great importance for the company. By knowing what level of stress an employee is comfortable with, managers can distribute the workload more effectively so that all employees feel comfortable.

There are several methods that can effectively assess a person’s stress resistance. Most of them are regular tests.

Stress Test

To pass the test, note how true or how often the statement in the left column is true. It is useful to give this test to applicants during the interview. 91 2 3 I try to work, study, even if I am not very healthy 1 2 3 I worry about the quality of my work 1 2 3 040 I am aggressive 1 2 3 I can’t stand criticism 1 2 3 900 40 I am irritable 1 2 3 I I try to be a leader where possible 1 2 3 3 I suffer from insomnia 1 2 3 I can fight back my enemies

3 I am emotionally and painfully experiencing trouble 1 2 3 I don’t have enough time to rest 1 2 3 I have conflict situations 1 90 040

2 3 I lack the power to fulfill myself 1 2 3 I do everything quickly 1 2 3 I am afraid of not getting a new job 1 2 3 deeds. 1 2 3

Interpretation of the results

Next, calculate the total number of points that was scored and determine what level of your stress resistance. The less (total number) points you have scored, the higher your resistance to stress, and vice versa:

• 51 – 54 – very low
• 53 – 50 – low
• 49 – 46 – below average
• 45 – 42 – slightly below average medium
• 41 – 38 – medium
• 37 – 34 – slightly above average
• 33 – 30 – above average
• 29 – 26 – high
• 18 – 22 – very high

that so will always be. Resilience can and should be developed.

How to improve stress tolerance

We all inevitably find ourselves in stressful situations, but they unsettle someone for a long time, and someone does not even notice them. The secret is to be able to properly get out of negative situations.

Here are some tips to help you resist stress and improve your stress tolerance:

• Sharing your experiences

Often the best way to stop stress from taking over is to share your experiences with loved ones or colleagues. Note that no one is obligated to solve your problems, but sometimes it’s just important to talk to someone.

• Get enough sleep

Lack of sleep interferes with productivity, creativity, problem-solving skills, and the ability to focus. The better you rest, the better you will be able to cope with your duties and the less stress you will be.

• Balance your schedule

Working seven days a week is a recipe for burnout. Try to find a balance between work and family life, social activities and solitude, daily duties and leisure.

• Take regular breaks throughout the day

Be sure to take short breaks during the day to go for a walk, chat with a colleague, or simply relax. This does not mean that you need to devote the whole day to distracted activities, just give yourself a few minutes of rest every hour. Also step away from your desk or workplace for lunch. This will help you relax, recharge and become more, not less, productive.

• Set healthy boundaries

Many have to constantly check their smartphones for work-related messages and updates. It is important to be able to switch off and not work in your free time and not think about work.

• Prioritize

Avoid scheduling tasks one after another and don’t try to do too much in one day. Prioritize tasks: solve the most important tasks first. If you have something particularly unpleasant, get it over with as soon as possible and the rest of your day will be more enjoyable as a result.

• Distribute the workload properly

If a big project seems overwhelming, focus on one step at a time instead of taking on everything at once. Plus, you don’t have to do it all yourself. Do not be afraid to delegate, because this is part of the teamwork.

• Resist perfectionism

When you set unrealistic goals for yourself, you set yourself up for failure. Strive to do your best, but do not undertake to achieve more than you can do.

• Think positively

If you focus on the disadvantages of every situation and interaction, you will find that you lack strength and motivation. Try to think positively about your work, avoid toxic employees, and praise yourself for even small successes.

• Do not try to control everything

Many things at work are beyond our control, especially the behavior of other people. Instead of worrying about it, focus on things you can control, like how you respond to problems.

• Be humorous

When used correctly, humor is a great way to relieve stress in the workplace. When you or those around you start taking work too seriously, find a way to lighten the mood by sharing a joke or a funny story.

• Find satisfaction and meaning in your work

Feeling bored or dissatisfied with how you spend most of your work day can cause high levels of stress and seriously affect your emotional state. Try to look at your work from a different angle, as if you have never worked in this field. An “outside view” will help you find new advantages, goals and ways to develop in your position.

How companies can reduce employee stress

Employees who suffer from work-related stress can result in reduced productivity, lost work days and increased employee turnover. However, as a manager, supervisor, or employer, you can help reduce workplace stress. The first step is to be a role model. If you can remain calm in stressful situations, it will be much easier for your employees to follow suit.

Benefits of stress-resistant employees for the company:

• Quick adaptation to market changes
• Friendly, attentive, loyal customer service
• Ability to quickly and with minimal resistance to introduce changes
• High productivity of employees

900 19 Best teamwork

Remove unnecessary Sources of Stress

Smart employers ask employees: “Is there something that is preventing you from doing your job?” And they are right, because the energy of employees is wasted on overcoming bureaucratic problems and other obstacles that kill innovation and productivity.

So, to eliminate unnecessary sources of stress, ask employees what rules and formalities prevent them from being more productive. Evaluate and, if possible, remove interfering factors. This will make it possible to effectively use dozens of employees’ working hours more usefully, while reducing stress levels.

Communicate

Everyone knows it’s important to keep employees up to date with what’s happening in the company, but few employers succeed in this. If you are serious about maintaining employee morale and improving organizational resilience, you need to keep employees informed of all important changes. The more employees know what’s going on, the less time and energy they spend thinking and worrying about what they don’t know.

Research on stress and control shows that when we know what is going to happen, even if it is a negative event, we are less stressed than when we are faced with the unknown. Psychologists call this phenomenon “perceived control” because knowing what will happen creates a sense of control.

So find out why employees feel left out and decide how best to keep them informed.

Staying Involved

Engaged and inspired employees will always remain productive even in difficult times. If the staff works towards a big goal and is inspired by it, people are much less prone to stress, because they know where they are going.

Motivate employees to achieve their goals by sharing stories of what you do, stories of people who make a difference, and customer testimonials. Make it part of the corporate culture and your employees will always know what goal they are investing their efforts in achieving.

Celebrating victories

Celebrating victories for both the company and individuals not only creates a positive atmosphere, but also helps employees see themselves as part of a winning team and themselves as effective employees. A sense of significance encourages you to be even more productive and take on challenges more courageously.

Also, when difficult times bring a steady stream of negative news, it’s easy to see yourself as a victim of circumstance. Consciously paying attention to achievements and successes, you compensate for the negative with positive moments.

Because emotions affect perception, making your staff’s emotional state more optimistic and reassuring means that employees are more likely to view problems as something they can overcome rather than as insurmountable obstacles.

Listen to employees

A good leader doesn’t just set goals and make changes. He is also ready to understand what is difficult or uncomfortable for his employees. Don’t dismiss employees, let them know that you understand the challenges they face, no matter the situation. It can be reworking due to a complex project or introducing new practices that are difficult to get used to.

How to evaluate a candidate’s stress resistance

For many companies, it is very important that a candidate is really stress-resistant, not in words, but in practice. But how does an HR manager make sure that a person can withstand stress and pressure?

For this, there is a stress interview, also called a stress test. These interviews come in many forms and lengths, from mildly embarrassing to overtly aggressive.

The logic is that how a candidate reacts to a stressful situation during an interview is indicative of how he will deal with similar situations at work. Creating an emotionally chaotic survey puts candidates under psychological stress to see if they will be nervous, stay calm, or even feel comfortable under pressure.

Stress tests are quite controversial because they create a sensitive and emotionally charged relationship between the candidate and the HR manager, and thus the company. Sometimes even the most successful candidates will turn down an offer due to the nature of the interview, which is something to keep in mind if you choose to conduct such an interview.

Stress interviews are more often justified for certain industries. For example, people involved in sales or airline employees often have to deal with difficult situations. Recruiters can use the tactic of stressful interviews to find people who can handle potentially difficult situations.

Why stress resistance is an important quality

In today’s world with its speed and amount of information, stress resistance is not just important, but is one of the most necessary personal qualities not only in work, but also in everyday life.

An important task of leaders and managers is to create working conditions for the staff that will minimize the level of stress. In addition, as part of internal training, you can conduct trainings and seminars that help you learn how to better cope with stress and increase the level of stress resistance.

This is important for employers for many reasons: firstly, employees who are not stressed work better, which means the company also benefits from this. Second, improving employee satisfaction increases employee loyalty and adds value to the employer brand.

What is stress? How to maintain self-control and learn to be stress-resistant?

June 14, 2022

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Updated: 14 June 2022

Updated on 14. 06

Such sciences as psychology and psychosomatics have long established a relationship between the quality of life and human health and the ability to withstand stress. Any external and internal stimuli (this is nothing but stress) “trigger” destructive processes in the body at the level of physiology and psychology.

A stress-resistant person is able to withstand the destructive influence of negative stimuli on his body, he knows how to remain calm in conflict situations, knows how to competently allocate his resources, avoiding overwork and burnout, is confident in his professional competencies and regularly improves his level of development.

In this article, we will tell you how to develop your level of stress resistance, how to develop a “habit” in yourself not to react to negative situations so as not to spoil your health.

Article content

1. The concept of stress tolerance
   1. Reasons for low stress tolerance
   2. How does the stress response work?
2. How to improve stress resistance

3. FAQ
4. Expert opinion

Concept of resistance to stress

Resilience to stressful situations is the ability to calmly, adequately and judiciously respond to various stress factors, get out of conflict situations, solve emerging difficulties, and manage your emotions.

A person with high stress resistance is not subject to mental and psychosomatic disorders, in critical situations he is able to mobilize and take only the necessary actions to resolve this problem.

It is necessary to train stress resistance in a complex way – it is important to be able to recognize stress and take timely measures to prevent destructive effects.

We will give advice from psychologists on developing stress resistance below in the article, but for now we will tell you what the ability to withstand stress depends on.

Important! If you properly neutralize the stress factor at an early stage, it will not cause much harm to your health.

Causes of low stress tolerance

Among the reasons for low stress resistance, psychologists distinguish several main factors:

• Conflict situations in childhood and the situation in the family in which the child grew up. The tranquility of an adult depends on what methods he was brought up in childhood. Any conflicts, quarrels, showdowns affect the formation of personality in a bad way. If the child knows that for any mistake he will be severely punished, he will become nervous, aggressive and neurotic.
• Features of character, temperament and psyche also affect the ability to withstand stress. Reduced self-esteem, lack of independence, lack of initiative, lack of communication skills reduce a person’s self-confidence, which means that he is not able to adequately respond to increased stress levels.
• The presence of chronic diseases, infections and other health problems. You can become a stress-resistant person only if you improve your physical health. Fighting disease negatively impacts a person’s ability to deal with stress.
• Lack of specific experience. If an individual finds himself in a critical situation for the first time, then he will begin to get nervous, worry, he will not be able to adequately assess all the circumstances, which means that he will have low stress resistance.

Case study:

Alexander turned to a psychologist, because. realized that his reaction to conflict situations interferes with his life. When controversial points arise, Alexander seems to fall into a stupor, is silent and cannot answer the question posed. He has an irresistible urge to get up and go out. Often this happens during meetings, after which he restores emotional balance for another half day. The psychologist explained that this reaction was “inherited” by the patient from childhood, because his father suffered from alcohol addiction and avoidance was the best tactic to avoid being seen by a drunk parent. To improve stress resistance at work, the specialist developed several practices and exercises for Alexander, and also advised him to keep a diary in which he needs to write down all the emotions that arise before, during and after stress. After several sessions of therapy, Alexander became more confident.

How the stress response manifests itself

Psychologists distinguish several types of stress resistance, depending on how a person reacts to external and internal stimuli.

• stress resistant type. Reacting to any stress, people instantly give out a reaction in the form of confusion, loss of orientation, such a person falls into a stupor, perceives criticism as an insult, may behave inappropriately, and emotionally experiences the event for a long time. These people do not have the ability to adapt to stress.
• Stress type. People in this category can only adapt to stress if it has a slow effect. It is difficult for them to adapt to sudden changes – their behavior changes, their voice trembles, speech is confused. He needs time to recover and recover.
• Stress type. People of this type are able to quickly adapt to sudden changes, but with severe stress and confusion, they can seek help, their nervous system is adapted to heavy loads. These people, as a rule, know what exactly pisses them off and can prevent such situations.
• stress resistant type. People of this type have the highest skill of developing stress resistance. They know how to manage their emotions, they know what to do in case of emergency situations, they easily mobilize forces, quickly recover from stress, they know how to “live through” failures and losses.

You can move from one type to another if you learn to be stress-resistant. Our behavior depends on many factors – external circumstances, personal characteristics, opportunities, experience, status, social environment, etc. Psychologists will give you individual recommendations and methods for developing stress tolerance.

How to increase your resistance to stress

Methods for increasing stress resistance are mainly based on returning oneself to a calm state, working with the body and emotions. A person is not born confident and imperturbable, he acquires the skill of adaptation only with time. Only experience allows an adult to develop an adequate response to stimuli.

Here are some tips to help you train your emotional response.

What do you need to do to stay stress-free?	Definition and interpretation
Do breathing exercises	With the help of breathing, you can reduce the pulse and the degree of tension and activate the brain activity. Inhale deeply for a count of 5 and with your mouth slightly open (through your nose and mouth) exhale all the air for a count of 5 or even 7. Feel that there is no air left in your lungs, and only then slowly inhale again. Repeat the inhale-exhale cycle 5-7 times.
Monitor your sleep quality and duration	Lack of sleep depletes the nervous system. It is difficult to get enough sleep and be alert if you have allocated 4-5 hours for sleep. Healthy sleep is 7 hours minimum. Even if it seems to you that you are getting enough sleep, then at the level of biological rhythms you still do not rest enough. Lethargy, lethargy, apathy are signs of lack of sleep.
Compensate for the lack of vitamins and minerals	In today’s frantic pace, it is difficult to create a balanced diet and monitor it, so vitamin and mineral deficiencies must be replenished by taking artificial supplements. The nervous system needs vitamins B, D, magnesium, zinc and potassium.
Fix your attention on positive emotions	Make it a habit at the end of the day to write down all the things that make you happy. You can write as many points as you like, but consider even elementary things, such as drinking coffee in silence. This will be your diary of joy. Write to it every day.
Do not forget about feasible physical activity	Swimming, Nordic walking, long walks in the fresh air normalize the psycho-emotional state. If you are able to increase the load, then do it gradually.
Remove excess information noise	Turn off gadgets before going to bed, do not watch TV, do not read yellow press. Be sure to filter the information received on the Internet. Turn off the sound on your phone and alerts in various social networks.

Get positive emotions, meet friends, surround yourself with those people with whom you are close in spirit and goals. Don’t be afraid to ask for help. Hug more often, so you will automatically increase stress resistance.

Sign up for an online consultation if you want to be more resilient, reduce stress and increase your self-esteem. Our psychologists know how to achieve this and will develop individual recommendations for you. You can get expert advice around the clock.

FAQ

Why are we given resilience?

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Stress resistance allows a person to acquire “immunity” to external influences and unpleasant situations. You will worry less, recover faster, you will not get sick after significant shocks, you will find peace.

How can you deal with a negative situation on your own?

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You can act in two directions – to control the body at the level of physiology (practice breathing exercises, meditation) and emotions, thoughts (think about the good, shift the focus of attention to positive moments). This is the only way you can balance your emotional state.

Can stress tolerance be learned?

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It is impossible to learn stress tolerance at the snap of a finger. People are not born cold-blooded. But if you act according to the tips described above, then you can gradually learn to adapt.

Expert opinion

Stress resistance is a necessary skill for every person in the modern world. To resist stress, you need to work on physical, psychological and mental health. Sleep, nutrition, sports, healthy rest and habits are the basic foundation of a stable emotional background.


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Article author

Monakhova Albina Petrovna

clinical psychologist

Experience 17 years

Consultations 1439

Articles 388

Specialist in clinical psychology. Help in finding tools for self-realization, working out beliefs, fears and anxieties. Work with self-attitude, internal boundaries, understanding of interaction with society through conscious personal changes.

• 2007 – 2008 Children’s polyclinic No. 4 – teacher psychologist
• 2008 – 2009 Healthy Country LLC – clinical psychologist
• 2009 – 2021 Republican Narcological Dispensary – psychologist
• 2012 – 2013 Occupational medicine – psychologist
• 2013 – 2015 LLC Vozrozhdenie – psychologist
• 2019 to present Teledoctor24 LLC – psychologist

Sources

1. . ..
   Robert M. Sapolsky The Psychology of Stress – Peter, 2015
2. …
   Isabelle Filliosa Trust yourself, or How to remain calm and confident in any circumstances – AST Publishing House, 2005
3. …
   Mithu Party No stress. A scientific approach to dealing with depression, anxiety and burnout – MYTH, 2017

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