THE SUPRA WORKSHEET No. 19

UNOPPOSED FRUSTRATIONS

“Have I allowed frustrations to accumulate?”

1. RATE YOUR FRUSTRATION ACCUMULATION

Think about the frustrations you have experienced over the past seven days.

How much have unresolved frustrations accumulated?

My initial rating: _____ / 6

2. IDENTIFY YOUR FRUSTRATIONS

What has been frustrating me recently?

How often does it happen?

☐ Once ☐ Occasionally ☐ Frequently ☐ Almost daily

3. IDENTIFY THE SOURCE

My frustration is mainly related to:

☐ Unfulfilled expectations
☐ Repeated delays or interruptions
☐ Lack of cooperation
☐ Unfair treatment
☐ Unfinished tasks
☐ Unclear responsibilities
☐ Lack of resources or skills
☐ Something beyond my control
☐ Other: ______________________________

4. CHECK FOR ACCUMULATION

Have I ignored or postponed this problem?

☐ Yes ☐ No ☐ Partially

Have similar frustrations occurred before?

☐ Yes ☐ No

Have I reacted more strongly than the present situation seems to warrant?

☐ Yes ☐ No ☐ Not sure

What unresolved issue might be contributing to my reaction?

5. EXAMINE MY RESPONSE

What have I been doing about the problem?

☐ Ignoring it
☐ Complaining about it
☐ Waiting for someone else to act
☐ Reacting impulsively
☐ Trying unsuccessfully to solve it
☐ Taking constructive action
☐ Accepting what I cannot change

What could I do differently?

6. SEPARATE WHAT I CAN CONTROL

I can control or influence:

I cannot control:

7. CHOOSE MY RESPONSE

What is the most appropriate response?

☐ Solve the problem
☐ Communicate my concerns
☐ Change my approach
☐ Seek help or cooperation
☐ Set a boundary
☐ Revise my expectations
☐ Accept the situation
☐ Make a necessary decision

8. MY ACTION COMMITMENT

The one frustration I will address first:

The specific action I will take:

I will take this action by: _______________

Evidence that I completed it:

9. MY SEVEN-DAY REVIEW

My initial rating: _____ / 6

My rating after seven days: _____ / 6

What changed?

Did I complete my planned action?

☐ Yes ☐ Partially ☐ No

What remains to be addressed?

REMEMBER

The rating helps you notice change; it is not a clinical assessment. A lower score may indicate less accumulated frustration, but the important question is whether you have addressed its causes constructively.

INVITE STRESS.

FRUSTRATION ACCUMULATION RATING

Think about the frustrations you have experienced over the past seven days. How much unresolved frustration are you carrying?

Rating	Meaning
0 — None	No unresolved frustration is troubling me.
1 — Very low	A minor frustration exists, but it hardly affects me.
2 — Low	Some frustration remains, but I can manage it easily.
3 — Moderate	Several frustrations or one persistent problem are troubling me.
4 — High	Unresolved frustrations frequently affect my mood, concentration, decisions, or interactions.
5 — Very high	Frustrations feel overwhelming, are difficult to put aside, or are affecting several areas of my life.
6 — Extreme	I feel heavily burdened by accumulated frustrations and find it very difficult to manage my reactions or daily activities.

My initial rating: _____ / 6

What is the main reason for this rating?

AFTER SEVEN DAYS

My new rating: _____ / 6

Difference: _____ points higher / lower / unchanged

What action or change may explain the difference?

IMPORTANT

This is a self-reflection rating, not a validated psychological test or clinical assessment. Choose the number that best describes your experience; there are no right or wrong answers. A high rating is a reason to examine what is happening and consider appropriate support—not a diagnosis.

The purpose is not merely to reduce the rating. It is to constructively identify and address unresolved frustrations.

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