1. Pick someone that’s really upsetting you

2. Think through the times you’ve been most frustrated with them.

3. Pick the moment when you were THE MOST upset.

4. Describe it in one sentence. Get as specific as you can.

1. Speak the sentence you wrote in round 1.

2. Who do you know that might relate to this frustration?

3. Imagine what they might say if you asked them the following questions...

- What is reasonable about my frustration?

- How might I be making things worse?

Ask yourself these questions:

- If the person I'm upset with could do one thing to resolve my frustration, what would it be?

- Is there anything I could do to help the situation?

- What (if any) obstacles prevent us from agreeing to take these actions to make things better?

See how far you can get with the following checklist.

- I can believe the person I'm frustrated with wants things to get better between us.

- I believe in my own ability to take action to make things better.

- I believe that whatever the struggles we're having, we both stand a better chance of overcoming them if we work together.

1. Describe the specific action you want to take to make things better.

2. Describe the specific action you want to see from the person you’re frustrated with.

3. Kindly, communicate both to the person you want to make things better with.

4. Listen to their response...