A new study involving more than 10,000 participants and 150 studies debunks the myth that venting anger is effective, and instead recommends physiological arousal techniques such as deep breathing, mindfulness, and meditation. Lowering activities have been shown to be more effective at reducing anger and aggression. On the other hand, venting can increase aggression, so activities that reduce arousal can be a better strategy for managing anger.
Research shows that increased physiological arousal increases feelings of anger.
Venting out about what’s making you angry may feel good in the moment, but it’s not effective at controlling anger, new research suggests.
Instead, techniques commonly used to deal with stress, such as deep breathing, mindfulness, meditation, yoga, and even counting to 10, have been shown to be more effective at reducing anger and aggression. I am.
Researchers analyzed more than 150 studies involving more than 10,000 participants and found that what really works to reduce anger is lowering physiological arousal, or fever. I discovered that. Activities that increased arousal overall had no effect on anger, and some activities, particularly jogging, made anger worse.
“I think it’s really important to break down the myth that if you’re angry, you should let off steam, get it off your chest,” said Brad Bushman, professor of communications at Ohio State University and lead author. ” he said. “While venting your anger may sound like a good idea, there is no scientific evidence to support the catharsis theory.
“To control your anger, engage in activities that lower your arousal level,” says Bushman. “Despite what conventional wisdom suggests, even running isn’t an effective strategy because it increases arousal levels and ultimately backfires.”
Research and inspiration
The study was led by first author Sophie Kjarvik, who completed the peer review of the paper at Ohio State University.Recently published in a magazine Review of clinical psychology.
Kjalvik, who is currently a postdoctoral fellow at Virginia Commonwealth University, said the research contributed to the growing popularity of rage rooms, which encourage breaking objects (glasses, dishes, electronics, etc.) to deal with angry feelings. He said it was partly inspired by him.
“I wanted to debunk the whole theory of expressing anger as a way to deal with it,” she says. “We wanted to show that reducing excitement and the physiological aspects of it are actually very important.”
Insights from meta-analytic reviews
The meta-analytic review was based on 154 studies with 10,189 participants of various genders, races, ages, and cultures. Study selection and analysis were based on the Schachter-Singer two-factor theory, which posits that all emotions, including anger, are composed of physiological arousal and psychological meaning. To get rid of anger, you can work on any of these.
Several previous meta-analytic reviews have focused on using cognitive-behavioral therapy to change mental meaning, and it has been effective. But Kjervik and Bushman said their meta-analytic review of the role of arousal would fill an important gap in understanding how to resolve anger. Their analysis focused on examining both activities that increase arousal (e.g., bag banging, jogging, cycling, swimming) and activities that decrease arousal (e.g., deep breathing, mindfulness, meditation, yoga). Ta.
As a result, agitation control activities were performed in the lab and in the field using digital platforms and face-to-face instruction, and in group and individual sessions across multiple populations, such as university students and non-students, university students and non-university people. It was shown to be effective. Criminal records, people with and without intellectual disabilities.
Complexity of excitement and anger
Activities to reduce arousal that were effective in controlling anger overall included deep breathing, relaxation, mindfulness, meditation, slow-flow yoga, progressive muscle relaxation, diaphragmatic breathing, and time-outs. Ta.
“It was very interesting to learn that gradual muscle relaxation and just general relaxation can be just as effective as approaches such as mindfulness and meditation,” Kjarvik said. said. “And while yoga can be more exciting than meditation or mindfulness, it can be just as effective at controlling anger and is a way to calm the mind and focus on your breathing.
“In today’s society, it’s clear that we all face a lot of stress, and we all need ways to deal with it. The same strategies that work for stress actually work for anger. It is useful to show that there is.”
In contrast, arousal-enhancing activities were generally ineffective, but also produced a mixed range of results. Jogging was most likely to increase anger, while gym class and ball games had the effect of decreasing arousal. This suggests to researchers that introducing play elements into physical activity may at least enhance positive emotions or counteract negative ones.
The finding that increased arousal is not the answer to anger is consistent with previous Bushman-led research linking anger venting to continued aggression.
“While certain physical activities that increase arousal may be good for the heart, they are clearly not the best way to manage anger,” Bushman says. “It’s a real battle because angry people want to vent, but our research shows that the good feelings that come from venting actually strengthen aggression.”
As such, the authors noted that many of the arousal-reducing interventions that have been shown to reduce the heat of anger are free or inexpensive and easily accessible.
“You don’t necessarily need to book an appointment to see a cognitive behavioral therapist to deal with anger. You can download apps for free on your phone, or find YouTube videos if you need some guidance.” Keavik said.
Reference: “A Meta-Analytic Review of Anger Management Activities that Increase or Decrease Arousal: What Incites or Calms Anger?” By Sophie L. Kjalvik and Brad J. Bushman, March 11, 2024. Review of clinical psychology.
DOI: 10.1016/j.cpr.2024.102414
