Anger Can be Managed But Venting Alone Isn’t Effective

Researchers have discovered that participating in activities intended to release anger, such as jogging or using a punching bag, is unlikely to effectively reduce anger. Instead, they recommend engaging in activities that lower physical arousal.

Anger, an undesirable emotion for many, appears to be increasingly prevalent nowadays due to various factors. A Gallup poll revealed that Americans were angrier in 2018 compared to previous years, even before the onset of the COVID-19 pandemic.

In general, anger management typically involves two approaches: engaging in activities that heighten physical arousal, often termed “blowing off steam,” and participating in activities that decrease arousal levels. Researchers from Ohio State University (OSU) conducted a comprehensive analysis of 154 studies involving 10,189 participants to determine the most effective method for anger reduction.

Dispelling the Myth of Venting Anger

Brad Bushman, a professor of communication at OSU and one of the study’s co-leads and co-corresponding authors, emphasized the importance of dispelling the myth surrounding venting anger. He stated, “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.” According to him, there is no scientific evidence supporting the catharsis theory.

Catharsis, rooted in psychoanalytic theory, refers to the release of suppressed emotions like anger or frustration through verbal or physical expression. It has historical roots dating back to Aristotle’s time and gained favor with Sigmund Freud as a therapeutic technique to alleviate the effects of negative memories.

The analyzed studies encompassed participants of various demographics, including different genders, ages, races, and cultures. The research methodology aligned with the Schachter-Singer two-factor theory, which posits that emotions, including anger, involve both physiological arousal and cognitive labeling. In essence, emotions first trigger a physiological response, which is then identified or labeled by the mind.

Emphasizing Arousal Regulation for Anger Resolution

While previous meta-analyses have focused on altering mental interpretations through cognitive behavioral therapy (CBT), this study aimed to address a gap in understanding by emphasizing arousal regulation for effective anger resolution. The researchers drew inspiration from the growing popularity of “rage rooms,” where individuals release anger by smashing items such as glass, plates, and electronics.

Sophie Kjærvik, a study author, aimed to challenge the idea that expressing anger is an effective coping strategy, emphasizing the importance of reducing arousal, particularly its physiological aspect.

The researchers focused on activities that either increase arousal (like hitting a punching bag, jogging, cycling, and swimming) or decrease arousal (such as deep breathing, mindfulness, meditation, and yoga). They found that arousal-reducing activities effectively decreased anger across diverse populations in various settings, including laboratory and real-life scenarios.

Kjærvik highlighted the interesting discovery that relaxation techniques like progressive muscle relaxation were as effective as mindfulness and meditation in reducing anger. Additionally, while yoga may increase arousal compared to mindfulness and meditation, it still effectively reduced anger by promoting calmness and breath focus, which is relevant in today’s stress-filled society.

Effectiveness of Arousal-Increasing Activities on Anger

However, activities that increased arousal generally failed to effectively reduce anger, with jogging being particularly prone to exacerbating anger. Conversely, activities like physical education classes and playing ball sports had a calming effect, possibly due to the introduction of play counteracting negative emotions.

Brad Bushman, another study author, noted the paradox wherein individuals experiencing anger seek to vent, despite research indicating that venting reinforces aggression.

The researchers emphasized that many methods for reducing arousal and managing anger are accessible, free, or inexpensive.

“You don’t necessarily have to schedule an appointment with a cognitive behavioral therapist to address anger,” Kjærvik remarked. “You can access free apps on your phone or find instructional videos on YouTube if you need assistance.”

Read the original article on: New Atlas

Read more: Stress While Asleep Activates a Neuron Disrupting Healthy Sleep