Experts Outline 6 Ways to Build Patience in Daily Frustrations

2 articles · Updated · The Washington Post · Jun 13

Six expert-backed strategies frame patience as a trainable skill rather than a fixed trait, aimed at common stress points like traffic, delays and long waits.
Deep breathing and “zooming out” lead the list because both can quickly calm the nervous system and reduce stress in the moment, according to psychologists Sarah Schnitker and Emiliana Simon-Thomas.
Gratitude and presence form the next layer: experts recommend reframing “I have to” as “I get to,” practicing mindfulness meditation and noticing the present instead of rushing toward the next task.
Phones can worsen impatience by signaling urgency, Cassie Mogilner Holmes said, so no-phone zones during meals, walks or conversations can help people stay engaged with the moment.
Social connection and humor round out the advice, with experts suggesting brief conversations, voice notes or laughter to defuse tension while people test which tactics work best for them.