Venting when angry seems sensible. Conventional wisdom suggests expressing anger can help us quell it, like releasing steam from a pressure cooker. However, a recent meta-analytic review from Ohio State University challenges this metaphor, showing that venting may not help and could increase anger.
Researchers analyzed 154 studies on anger, involving 10,189 participants of various ages, genders, cultures, and ethnicities. The findings revealed little evidence supporting the idea that venting helps reduce anger. In some cases, it even exacerbated the emotion.
“I think it’s really important to bust the myth that if you’re angry you should blow off steam get it off your chest,” said Brad Bushman, senior author and communication scientist. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”
Misconception of Venting
The review suggests that venting often leads to rumination rather than reflection, deepening the anger instead of alleviating it. People also try to mitigate anger with physical exertion, which can offer health benefits but may not immediately lighten the mood.
The study emphasized reducing physiological arousal to manage anger effectively. “To reduce anger, it is better to engage in activities that decrease arousal levels,” Bushman noted. Activities that increase arousal, like running, can be counterproductive, even though they are commonly recommended for managing anger.
The research reviewed activities that both increase and decrease arousal, such as boxing, cycling, jogging, deep breathing, meditating, and yoga. The findings showed that calming activities, like slow-flow yoga, mindfulness, progressive muscle relaxation, diaphragmatic breathing, and taking a timeout, were effective in reducing anger.
“It was really interesting to see that progressive muscle relaxation and just relaxation in general might be as effective as approaches such as mindfulness and meditation,” said first author Sophie Kjærvik. Even yoga, despite its potential to be arousing, was beneficial due to its focus on breath and calming effects.
The researchers recommend undermining anger by engaging in calming techniques rather than trying to vent it. Such strategies not only ease stress but also reduce physiological arousal associated with anger.
“Obviously in today’s society, we’re all dealing with a lot of stress, and we need ways of coping with that, too,” Kjærvik said. “Showing that the same strategies that work for stress actually also work for anger is beneficial.”
Future Research and Recommendations
While more research is needed to further clarify these findings, the current evidence suggests that simple, accessible calming techniques are effective for managing anger. “You don’t need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger. You can download an app for free on your phone, or you can find a YouTube video if you need guidance,” Kjærvik added.
The study, published in Clinical Psychology Review, highlights the importance of turning down the heat on anger through calming activities, offering a practical approach to temper management.
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