Frustration Tolerance

This quick connect introduces the “Media Method,” a quick and accessible way to help youth pause, check in with themselves, and take small, helpful actions during moments of frustration or overwhelm. By practicing the “power of the pause” and encouraging one achievable next step, it supports emotional regulation in real time.

Learning Objectives:

  • Learn and practice the “Media Method” and the “Power of the Pause”
  • Develop personal strategies for managing frustration

Preparation:

  • Use existing relationship to judge how to approach the situation, this shouldn’t be a first time conversation.

Part 1: Opening (30 seconds)

“Hey, are you frustrated right now? You cool? I want to share something quick that might help when things get really frustrating or overwhelming. It’s called the Media Method. Just four simple steps you can use anywhere, anytime.”

Part 2: The Media Method (3.5 minutes)

Pause & Breathe (1 minute)

“When everything feels like too much:

  • Just pause. Even for a second.
  • Take one slow breath in through your nose.
  • Let it out through your mouth like you’re fogging up a window. That’s your Pause moment – just pause and breathe.”

Check the Track (1 minute)

“While you’re breathing:

  • Acknowledge your feelings
  • What’s the one thing bothering you most right now?

Rewind

“Remember, you have options:

  • What’s one tiny thing that might help, even a little bit? You don’t have to figure it all out. Just one small thing.”
  • Who’s one person you trust that you could talk to?

Play (1.5 minutes)

“Pick one small thing you can do right now:

  • Walk away or step outside for fresh air
  • Text that person you trust
  • Play music

Part 3: Closing (1 minute)

“Let’s try it together right now. One breath. [Do it with them] That’s it – you’ve got the basics. Here’s what I want you to remember:

  • Pause first, then take a deep breath.
  • Check in on how you are feeling.
  • Remember that you have options.
  • Pick one small thing you can do right now.

 

Do you want to talk more about it?

Are you good?

 

Facilitator Notes:

  • Keep it simple and concrete
  • Focus on immediate, achievable actions
  • Emphasize they can use this anywhere
  • Follow up within 24 hours if possible