Conventional wisdom has long suggested that venting anger can serve as an emotional release, akin to letting steam escape from a pressure cooker. However, a comprehensive 2024 meta-analytic review conducted by researchers at Ohio State University challenges this notion, revealing that venting may not only be ineffective but could potentially exacerbate anger.
The review, which analyzed 154 studies involving 10,189 participants from diverse backgrounds, found scant evidence supporting the idea that venting helps reduce anger. In fact, in some scenarios, it might even intensify it. “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, when the results were published. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”
Understanding Anger: Beyond Venting
While the study dispels the myth of venting, it does not suggest that anger should be ignored. Instead, reflection can aid in understanding the root causes of anger and addressing underlying issues. This process also supports emotional validation, a crucial step in processing emotions healthily.
Venting often crosses the line into rumination, the review suggests. Many individuals attempt to manage anger through physical exertion, which, while beneficial for health, may not alleviate anger in the moment. The findings indicate that the key to managing anger lies in reducing physiological arousal, whether from anger itself or from physical activities that might otherwise seem beneficial.
“To reduce anger, it is better to engage in activities that decrease arousal levels,” Bushman explained. “Despite what popular wisdom may suggest, even going for a run is not an effective strategy because it increases arousal levels and ends up being counterproductive.”
The Science Behind Anger Management
The research was partly inspired by the rising popularity of ‘rage rooms’, where individuals pay to smash objects as a means of releasing anger. Sophie Kjærvik, the study’s first author and a communication scientist at Virginia Commonwealth University, expressed a desire to debunk the theory of expressing anger as a coping mechanism. “We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important,” she explained.
The review was designed around the Schachter-Singer two-factor theory, which describes emotions, including anger, as comprising both physiological and cognitive components. Previous research has often focused on the cognitive aspect, such as how cognitive behavioral therapy can help people adjust the mental meanings underpinning their anger. While it can be effective, the review highlights an alternate pathway for defusing fury, noting that standard cognitive behavioral therapies may not suit all individuals.
Effective Strategies for Reducing Anger
The study examined a range of activities, from arousal-increasing exercises like boxing and jogging to arousal-reducing practices such as deep breathing and yoga. The findings revealed that calming activities effectively reduced anger across various settings and demographics. Techniques like slow-flow yoga, mindfulness, progressive muscle relaxation, diaphragmatic breathing, and taking a timeout were particularly effective.
“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,” Kjærvik noted. “And yoga, which can be more arousing than meditation and mindfulness, is still a way of calming and focusing on your breath that has a similar effect in reducing anger.”
Rather than attempting to vent anger, the researchers recommend undermining it by adopting calming techniques that have already been proven to ease stress. “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.”
Looking Forward: Implications and Recommendations
The review found that most arousal-boosting activities did not reduce anger, with jogging most likely to increase it. However, ball sports and other playful physical activities seemed to reduce physiological arousal, suggesting that exertion might be more effective in reducing anger if it’s enjoyable.
“Certain physical activities that increase arousal may be good for your heart, but they’re definitely not the best way to reduce anger,” said Bushman. “It’s really a battle because angry people want to vent, but our research shows that any good feeling we get from venting actually reinforces aggression.”
While more research is needed to further clarify these findings, the current evidence suggests that calming techniques—such as taking a timeout or counting to 10—offer the best options 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 advised.
The study was published in the Clinical Psychology Review, and an earlier version of this article appeared in April 2024.
