Frustration is a common emotion. It's a close cousin to anger. Where they differ is that anger is (usually) directed outward at an external obstacle. The energy and rage may be useful for trying to influence that external obstacle physically.

挫败感是一种常见的情绪。它与愤怒是近亲。两者的不同之处在于，愤怒（通常）是针对外部障碍的。这种能量和怒火可能有助于用实际行动来影响外部障碍。

Frustration is often directed at an internal or systemic obstacle that you can't do much about. You may actually think less clearly if you get too energized and that might make it harder to move forward.

挫败感通常是针对内部或系统性障碍，而你对此无能为力。如果你过于激动，你的思维可能会变得不清晰，这可能会让你更难前进。

At that point, you have a hard time staying focused. You need to develop strategies to dissipate that energy. Taking a brisk walk can leave you calmer afterward.

在那一刻，你很难保持专注。你需要制定策略来分散这种能量。快步走一走，可以让你随后更加平静。

When you're feeling workplace frustration, it may not always be obvious what's causing that emotion. In what ways do you feel unprepared to take on the task you're doing? To what extent are there organizational structures that are getting in your way?

当你在职场感到挫败时，导致这种情绪的原因可能并不总是很清晰。你觉得自己在哪些方面对手头的任务准备不充分？组织结构在多大程度上阻碍了你？

A conversation with your supervisor can be helpful here. If you're not sure where the barrier is coming from, they may be able to help. If you do know the cause, they may also be able to clear it away.

在这方面，与你的主管进行一次谈话可能会有所帮助。如果你不确定障碍来自哪里，他们或许能为你指点迷津。如果你明确知道原因所在，他们或许还能帮你扫除这些障碍。

It is also possible that you are helping to make that sense of frustration worse through your own reactions. Perhaps you interpret other people's actions in a way that makes them feel like obstacles when they are not intended that way. You might want to please others and so you take on more work than you can handle. A therapist or career coach may help you identify.

也有可能是你自身的应对方式在无意间加剧了这种挫败感。或许你会以某种方式解读别人的行为，使得这些行为看起来像是在阻碍你，而别人的本意并非如此。你可能出于取悦他人的心态，因而承担了超出自身负荷的工作量。心理咨询师或者职业教练或许可以帮助你识别（这些行为模式）。

That is important, because you might think that changing jobs will alleviate your workplace frustration. But, if your actions or reactions are contributing to your sense of frustration, those won't go away just by moving from one job to another.

这一点至关重要，因为你或许认为换工作就能减轻你的职场挫败感。但如果是你自身的行为或反应助长了你的挫败感，那么这些并不会因为你换了一份工作而消失。