“Venting” your anger will actually do you more harm than good!

Many believe that venting anger may be effective in reducing its negative effects, such as aggression and stress, but research suggests that this method, although attractive, does not actually reduce feelings of anger.

Instead, strategies that focus on reducing physiological arousal (the physical manifestations of the body's response to stimuli, including emotions, stress, and threats) have proven to be far more beneficial.

Brad Bushman, professor of communications at Ohio State University, stresses the importance of dispelling the myth that venting anger is beneficial, as he points out that there is no scientific evidence to support this idea.

"Venting out anger may seem like a good idea, but it's actually counterproductive," he explains. He added: "To reduce anger, it is best to engage in activities that reduce arousal levels. Despite what popular wisdom may suggest, simply going for a run is not an effective strategy because it increases arousal levels and is ultimately counterproductive."

Effective anger management strategies

Sophie Kjarvik, a postdoctoral fellow at Virginia Commonwealth University, and a team of researchers analyzed data from more than 150 studies that included more than 10,000 participants.

Jjarvik was motivated by the growing popularity of "anger rooms" and sought to debunk the concept of expressing anger as a coping mechanism. “Reducing arousal, and the physiological aspect of it, is really important,” she points out.

The study distinguishes between activities that increase arousal, such as jogging, and activities that reduce arousal, such as relaxation and mindfulness techniques.

The results were clear: activities that help reduce the state of arousal in the body, such as deep breathing, mindfulness, meditation, yoga or even counting to 10, are more effective in reducing anger levels.

This applies across settings and among diverse populations, including college students, individuals with criminal histories, and people with intellectual disabilities.

Interestingly, the study also found that some activities traditionally thought to increase arousal, such as yoga, can have calming effects due to their emphasis on controlled breathing and focused attention.

“It was really interesting to see that progressive muscle relaxation and general relaxation could be as effective as mindfulness and meditation techniques,” Kjarvik said. “Yoga, which can be more exciting than meditation and mindfulness, is still a way to calm down and focus on your breath that has a similar effect.” In reducing anger.

This study not only contributes to our understanding of anger management and venting, but also provides practical advice for dealing with stress and aggression.

The researchers noted: "Some physical activities that increase arousal may be good for the heart, but they are certainly not the best way to reduce anger. It's really a battle because angry people want to vent, but our research shows that any good feeling we get from venting actually promotes aggression." ".

In today's often stressful society, understanding and applying these ideas can make a big difference in how you manage anger and aggression.

By focusing on effective and accessible calming strategies, individuals can find healthy ways to deal with anger, which benefits themselves and those around them.

Thus, techniques such as deep breathing, mindfulness meditation, and yoga can help activate the parasympathetic nervous system, reducing arousal and promoting relaxation.