The best thing you can do when you're frustrated or confused is focus on your emotions. Shut your mind and stop the thoughts as much as possible, cause thoughts are the ones confusing you. If you clear your mind from words and made up sentences, you will have access to the emotions, with no wall blocking them. Pure feelings. And you can focus on them. Them only. By doing so, you will more easily understand what you are feeling, why you are feeling that way, and more importantly, since you don't have those negative words coming after you, you have something neutral to focus on, and you will end up calming yourself without even trying to. Doing this will leave you more relaxed, and the huge ammount of frustration and sadness that you built up will only be a calm sea of understanding, making the frustration created by the confusion go away, and making the sadness lesser and smaller.
After that go for a run or any physical activity and you'll feel a hundred times better than before.
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