Venting anger, once thought to be a healthy release, may actually exacerbate feelings of rage, according to a 2024 meta-analytic review conducted by researchers at Ohio State University. The study, which analyzed 154 studies involving 10,189 participants from diverse backgrounds, reveals that venting does not effectively reduce anger and may, in fact, 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 and Its Roots
The review suggests that rather than venting, reflection can help individuals understand the root causes of their anger and address underlying problems. This approach aids in emotional validation, an essential step towards processing emotions healthily. However, venting often leads to rumination rather than resolution.
The study also explored the role of physical exertion in managing anger. While exercise has health benefits, it may not immediately lighten one’s mood. According to the researchers, the key to curbing anger lies in reducing physiological arousal.
“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 growing 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, noted the need to debunk the theory of expressing anger as a coping mechanism.
The team based their review on the Schachter-Singer two-factor theory, which describes emotions as a combination of physiological and cognitive components. Previous research has often focused on cognitive aspects, such as how cognitive behavioral therapy can help adjust the mental meanings that underpin anger.
While cognitive approaches have shown success, the review highlights an alternative pathway for defusing anger. The study examined both arousal-increasing and arousal-reducing activities, from boxing and jogging to deep breathing and yoga.
Effective Strategies for Reducing Anger
Calming activities, including slow-flow yoga, mindfulness, progressive muscle relaxation, diaphragmatic breathing, and taking a timeout, were found to reduce anger effectively. These methods proved beneficial across various demographics and settings.
“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 said. “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.”
The researchers recommend undermining anger by employing calming tactics that reduce physiological arousal. These strategies, already proven to ease stress, may also deplete anger of its physiological fuel.
“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 Ahead: Implications and Next Steps
The review found that most arousal-boosting activities did not reduce anger, with jogging being the 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 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 researchers emphasize that calming techniques, such as taking a timeout or counting to 10, offer the best options for managing anger. Kjærvik suggests that individuals don’t necessarily need to book an appointment with a therapist to deal with anger; free resources like apps and online videos can provide guidance.
The study was published in Clinical Psychology Review, offering new insights into effective anger management strategies and challenging long-held beliefs about venting. An earlier version of this article was published in April 2024.
