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Popular method for controlling anger actually makes things worse, research reveals
In todays world where were all carrying a lot of stress and anxiety, venting anger might seem like a good way to get the negative emotion off your chest but new research says that doing so may actually make things worse.
We all vent about something, whether its that idiot who cut you up on the road or your boss at work. But blowing off steam with activities that can increase physiological arousal such as visiting a rage room or even going for a run, can do more harm than good.
Research reveals why venting anger makes things worse
New research led by Sophie Kj�rvik at Ohio State University, which was published in the journal Clinical Psychology Review on March 11, analyzed the findings of more than 150 studies involving over 10,000 participants.
The study found that activities that increased physiological arousal – such as hitting a bag, jogging, swimming and cycling – had no effect on anger levels while some even made matters worse, with one particular offender being jogging.
Now a postdoctoral fellow at Virginia Commonwealth University, Kj�rvik was inspired to conduct the study thanks to the rising popularity of rage rooms to work through feelings of anger by smashing objects such as glass, plates and electronics.
I wanted to debunk the whole theory of expressing anger as a way of coping with it, she said. We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.
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Adding to her comments was Brad Bushman, a senior author of the study and a professor of communication at The Ohio State University.
I think its really important to bust the myth that if youre angry you should blow off steam get it off your chest, he said. Venting anger might sound like a good idea, but theres not a shred of scientific evidence to support�catharsis theory.”
To reduce anger, it is better to engage in activities that decrease arousal levels, he added. 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.
Certain physical activities that increase arousal may be good for your heart, but theyre definitely not the best way to reduce anger, Bushman added. Its really a battle because angry people want to vent, but our research shows that any good feeling we get from venting actually reinforces aggression.
What to do instead
Instead of engaging in a high-energy activity to work through your anger, the study recommends several ways to decrease your arousal which are more effective at lowering rage levels.
These include deep breathing, relaxation, mindfulness, meditation, slow flow yoga, progressive muscle relaxation, diaphragmic breathing and taking a timeout.
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, Kj�rvik 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 the similar effect in reducing anger.”
Obviously in todays society, were all dealing with a lot of stress, and we need ways of coping with that, too,” she added. “Showing that the same strategies that work for stress actually also work for anger is beneficial.”
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