Warning: Venting About Your Problems Could Make Things Worse!

Fury consumes you. You feel like smashing a pillow, yelling into the void of your vehicle, or maybe even booking a session in a rage room to demolish some crockery with a sledgehammer. However, a substantial new study indicates that unleashing your anger in these ways doesn’t help. In fact, it could actually exacerbate the problem.

A team from Ohio State University analyzed 154 studies with over 10,000 participants. Their findings, published in Clinical Psychology Review earlier this year, challenge a commonly held belief. “It may seem sensible to vent anger, but there’s absolutely no scientific backing for catharsis theory,” stated Brad Bushman, the study’s lead researcher.

The study revealed that typical methods people use to “let off steam” often backfire. Activities like jogging were notably ineffective, along with rage rooms and other forms of physical expression, despite their rising popularity.

These activities actually increase physical arousal, which is the very fuel that anger thrives on.

Reevaluating Venting: Not as Beneficial as Believed, Research Reveals

“Contrary to popular belief, going for a run or engaging in similar activities does not help manage anger,” explained Bushman. “It raises your arousal levels and ultimately proves to be counterproductive.”

Rather than expelling anger, the study found techniques that calm the nervous system to be much more effective. Methods such as deep, slow breathing, meditation, mindfulness, progressive muscle relaxation, and even taking brief timeouts showed positive results across various age groups and cultural backgrounds, and were effective whether administered in person, via an app, or through an online video.

“Our aim was to dispel the notion that expressing anger is a form of coping with it,” said Sophie Kjærvik, the study’s primary author. “Reducing physiological arousal is crucial.”

Previous research primarily focused on the psychological aspects of anger. This study took a different approach by examining the physiological responses. It found that calming the body significantly reduces the intensity of anger. Even yoga, which can be physically demanding, proved effective because it shifts focus to breathing and concentration.

Incorporating playful activities such as team sports sometimes helped, likely because they introduce elements of fun rather than frustration. However, generally, if an activity causes an increase in heart rate or sustained muscular tension, anger is likely to continue.

The urge to erupt like a volcano when infuriated is strong, but if the goal is to diminish anger rather than amplify it, the scientific advice is clear. Engage in mundane activities. Sit down. Close your eyes. Breathe deeply. Allow your nervous system to reset itself.