Expressing anger through venting might feel intuitive, but many believe it works like releasing pressure from a cooker, helping us calm down.
However, a 2024 meta-analysis challenges that idea. Researchers from Ohio State University reviewed 154 studies on anger and found little support for the notion that venting is beneficial. In fact, in some cases, it can actually intensify anger.
“It’s important to debunk the myth that you should let anger out to feel better,” said Brad Bushman, senior author and communication scientist. “Venting might seem helpful, but there’s no scientific backing for catharsis theory.”
That doesn’t mean anger should be suppressed. Thoughtful reflection can help uncover the root causes of our anger and address deeper issues. It also plays a role in emotional validation—an important early step in processing feelings in a healthy way.
The Study Warns That Venting Can Lead to Rumination, and Physical Activity May Not Immediately Soothe Anger
Venting, by contrast, often shifts from reflection to rumination. The study also found that people frequently try to burn off anger through physical activity. While exercise has health benefits, it may not improve mood in the short term.
The review analyzed data from 154 studies involving 10,189 participants across different ages, genders, cultures, and ethnicities. The researchers concluded that the key to managing anger lies in reducing physiological arousal—not just from the anger itself, but also from stimulating activities that may seem helpful.
“To actually lower anger, you need to do things that calm your body down,” said Bushman. “Contrary to popular belief, even something like running isn’t helpful in the moment, because it raises arousal and can actually make things worse.”
The idea for the study was partly sparked by the growing trend of “rage rooms,” where people pay to smash objects as a supposed outlet for their anger, said lead author Sophie Kjærvik, a communication scientist at Virginia Commonwealth University.
Kjærvik Aimed to Challenge the Idea That Venting Anger Is Helpful, Emphasizing the Need to Reduce Physiological Arousal
“My goal was to challenge the entire notion that expressing anger helps you cope with it,” Kjærvik said. “We wanted to highlight the importance of lowering arousal specifically the physiological side of emotion regulation.”
The research team structured their review around the Schachter-Singer two-factor theory, which defines emotions, including anger, as having both a physical (physiological) and mental (cognitive) component.
Earlier Research Focused on the Psychological Roots of Anger and the Role of CBT in Thought Reframing
According to Kjærvik and Bushman, earlier studies have mostly concentrated on the mental side of anger—such as how cognitive behavioral therapy (CBT) can help individuals reframe the thoughts that fuel their anger.
While CBT has been shown to be effective, the researchers emphasize that their review highlights another valuable approach: targeting the body’s physiological response. This is especially important since traditional CBT doesn’t work equally well for everyone, depending on differences in brain function.
Their study compared activities that either raised or lowered physical arousal—including boxing, jogging, and cycling versus deep breathing, meditation, and yoga.
They found that calming activities consistently helped reduce anger in both lab and real-world settings, regardless of how they were taught or who the participants were. The most effective techniques included slow-paced yoga, mindfulness, progressive muscle relaxation, diaphragmatic breathing, and taking short breaks to cool down.
“It’s fascinating that relaxation techniques like progressive muscle relaxation can be just as effective as mindfulness and meditation,” said Kjærvik.
She noted that even yoga, while slightly more stimulating, still helps reduce anger by promoting calm breathing and focus.
Rather than venting, the researchers recommend using calming strategies to lower arousal and manage anger—many of which also reduce stress.
The study found that high-arousal activities like jogging often made anger worse, while playful physical activities, like ball games, had a calming effect.
“High-intensity exercise may benefit your heart, but it’s not the best way to cool down anger,” Bushman explained. Venting might feel good in the moment, but it can reinforce aggression.
Simple techniques like taking a break or counting to ten remain the most effective tools. “You don’t always need a therapist,” Kjærvik added. “Apps and online videos can be great resources.”
Read the original article on: Science Alert
Read more: Anger Can be Managed But Venting Alone Isn’t Effective
