Everyone gets frustrated about certain issues but not everyone lets it negatively impact their health and mental well-being.
Cognitive Behavioural Therapy (CBT) looks at frustration in terms of an individual's tolerance levels. This article aims to explore the differences between unhealthy low frustration and healthy high frustration tolerance and what can be done to increase tolerance levels, including:
- What is low frustration tolerance?
- What is high frustration tolerance?
- How can you increase tolerance?
What is Low Frustration Tolerance?
Low frustration tolerance (LFT) is when an individual gets very frustrated, very easily and has an unwillingness or inability to tolerate the necessary short-term discomfort that is sometimes required for long-term gain. The term was first used by Albert Ellis in the 1960s. He described those exhibiting LFT as having 'can't stand it' syndrome because they would often complain that they are unable to stand X, Y or Z situations. LFT is much more common in western society due to the fast pace of getting what one wants in the shortest possible amount of time.
LFT beliefs tend to be inflexible, very rigid, unhelpful, illogical and inconsistent with reality. Examples include, "If I make a mistake then it will be completely unbearable and I will not cope with life if I fail to get 100% in my exam."
What is High Frustration Tolerance?
High frustration tolerance (HFT) is simply the ability to tolerate or cope with discomfort and hard work in the short-term in order to achieve one's long term goals.
Those with HFT tend to be much more flexible, logical, rational and calmer in their thinking, behavior and general approach to life, as well as far less likely to suffer mental health problems as a result. They also are far less likely to procrastinate and will seek to problem-solve as a priority.
How to Increase Low Frustration Tolerance with CBT
There are three main approaches one can use in order to increase tolerance to frustration including: disputing LFT beliefs through using logic, and by checking for evidence on whether these attitudes are helpful. LFT sufferers can also challenge thoughts using thought records or and one can challenge behavioral action by choosing to deliberately do something that removes you from your comfort zone.
Often, the best way to reduce LFT involves facing a feared situation head-on through exposure or graded exposure therapy. Ultimately, the person proves to himself that he can cope with difficult situations. This then helps reduce anxiety and associated depression.
Sources:
Edelman, S. (2002) Change Your Thinking Cambridge: Marlowe & Co.
Joseph, A. (2009) Cognitive Behavioural Therapy Chichester: Capstone Publishing.
Wilson, R. & Branch, R. (2006) CBT For Dummies Chichester: John Wiley & Sons.
Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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