New research challenges the common belief that venting is an effective way to reduce anger.
Contrary to the idea that expressing rage can help dissipate it, findings from a comprehensive analysis suggest that activities aimed at lowering physical and emotional arousal are actually much more effective in managing anger.
This insight shifts the focus towards techniques such as deep breathing, mindfulness, meditation, and yoga, marking a significant departure from traditional anger management strategies.
The study, conducted by a team led by Sophie Kjærvik for her dissertation at Ohio State University and now a postdoctoral fellow at Virginia Commonwealth University, involved reviewing over 150 studies with more than 10,000 participants.
This meta-analytic review sought to debunk myths surrounding anger expression, especially in the context of the growing popularity of “rage rooms” where people smash objects to vent their anger.
The findings were published in the journal Clinical Psychology Review, shedding light on the physiological aspects of anger management.
Researchers found that activities which reduce arousal — like taking deep breaths, practicing mindfulness or meditation, engaging in slow-flow yoga, or simply taking a time-out — were consistently effective in reducing anger across various settings and populations.
This includes individuals in labs, using digital platforms, in both group and individual sessions, and among those with and without criminal histories or intellectual disabilities.
The study’s results are grounded in the Schachter-Singer two-factor theory of emotion, which posits that emotions are the result of both physiological arousal and cognitive interpretation.
This theory suggests that managing anger can involve addressing either or both of these components. While cognitive behavioral therapy has been shown to be effective in changing cognitive interpretations and managing anger, this research highlights the crucial role of managing physiological arousal as well.
Interestingly, the study also found that not all physical activities are helpful in reducing anger. For example, jogging, which increases physiological arousal, was likely to increase anger, suggesting that the type of physical activity matters.
Activities that included an element of play, however, such as physical education classes or playing ball sports, seemed to decrease arousal and potentially counteract negative feelings.
This revelation aligns with previous work by Brad Bushman, a professor of communication at The Ohio State University and a senior author of the study, which linked venting anger to continued aggression.
Bushman emphasizes that the fleeting satisfaction gained from venting reinforces aggressive behavior rather than mitigating it.
The practical implications of these findings are significant. They suggest that managing anger could be as accessible as downloading a free app or finding a guiding video on relaxation techniques.
This approach not only makes anger management more accessible but also emphasizes strategies that can be easily integrated into daily life, offering a sustainable and effective way to handle stress and anger.
This research not only expands our understanding of emotional regulation but also offers a roadmap for healthier, more effective anger management techniques that can benefit individuals and society as a whole.
If you care about mental health, please read studies that vegetarian diet may increase your depression risk, and Vitamin D could help reduce depression symptoms.
For more information about health, please see recent studies that ultra-processed foods may make you feel depressed, and these antioxidants could help reduce the risk of dementia.
The research findings can be found in Clinical Psychology Review.
Copyright © 2024 Knowridge Science Report. All rights reserved.
