You know the feeling. The internet is down just as you are setting up for a lesson. You had the item in your hand, put it down some place, and now you can’t find it. The secretary called to say the principal can’t make the meeting you had scheduled to discuss a project after you spend days preparing.

You just want to scream.

Worse, as frustration and anger fill your mind it becomes almost impossible to figure out what to do next. Now, with so much waiting to get done, you are frozen in your tracks. Your self-talk is turned up to a litany of negative phrases. This is too hard. Why am I even trying? No one cares. It goes on.

So here you are again. The new challenge is to get past the emotional turmoil as quickly as possible and tackle the tasks at hand. John Mattone in How Leaders Can Control Their Frustrations with Team Members, offers sound advice to the business world. Much of what he says applies to us as well. It all goes back to managing our emotional response to whatever has triggered the frustration.

First Mattone discusses the importance between Reacting vs. Responding – When you react, you let other people or situations take control. A leader needs to keep that from happening. is instinctive. Responding is proactive and puts you back in control. Look at the obstacle that has caused the frustration. Is it a permanent situation or is it temporary? If it is permanent, work on alternate means of achieving your ultimate goal. If it is merely a postponement, consider how you might make good use of the unexpected time.

In order to respond rather than react, it’s important to be aware of:

• Emotional Control –When emotions are ruling you, your cognitive thinking isn’t functioning. It’s not about ignoring or denying your frustration or the connected emotions, it is, as Mattone says, being aware of the emotions and not letting them rule you which is “proof that a leader has mastered self-awareness and is emotionally intelligent.” When frustration rises, pause. The age-old advice for anger is to count to ten. A pause is vital. Take a deep breath. Acknowledge the emotion. That will reduce it immediately. Then, once you’re thinking clearer, begin the process of how you are going to handle the situation.
• Understanding Emotions – Emotions are an important part of our lives, giving us feedback as to what is working and what is not. When positive emotions are present, your self-talk is encouraging and you acknowledges your ability to make things work. You are also more supportive and positive with the people around you. The sooner you understand your emotions, the sooner you can respond (not react) and work effectively with those around you.
• Preparing for High Stress Situations – They are going to happen, and they’re rarely (unfortunately) predictable. Accepting and anticipating the inevitability of these situations will help you to respond rather than react. Accepting means when one occurs you say to yourself, “here it is again.”  Not in high emotion, but with understanding. Anticipating means you have identified potential obstacle that may interfere with your plans and/or work flow so that when it happens, you’re as ready as possible.

The better you are at dealing with the frustrations inherent on your job and in your life, the more people will see you as the calm in a storm. It allows others to see you as a leader. And hopefully will lead to fewer frustrations in the future.