Conventional wisdom suggests venting anger, like releasing steam from a pressure cooker, helps quell it. However, a 2024 meta-analytic review of 154 studies by Ohio State University researchers found little evidence to support this. In some cases, venting can actually increase anger.
Senior author Brad Bushman stated, "Venting anger might sound like a good idea, but there's not a shred of scientific evidence to support catharsis theory." He emphasized the myth that blowing off steam is beneficial.
Instead of venting, reflection can help understand the root causes of anger and address underlying problems. Emotional validation is also a crucial first step in healthy emotion processing. Venting, however, often leads to rumination, and physical exertion, while offering health benefits, may not alleviate anger in the moment.
The review, involving over 10,000 participants, concluded that the key to curbing anger is reducing physiological arousal. "To reduce anger, it is better to engage in activities that decrease arousal levels," Bushman advised. Even activities like running, which increase arousal, can be counterproductive.
Calming activities, such as slow-flow yoga, mindfulness, progressive muscle relaxation, diaphragmatic breathing, and taking a timeout, were found to be more effective. These techniques reduce arousal and can be as effective as meditation and other mindfulness approaches.
First author Sophie Kjærvik explained the research aimed to debunk the theory of expressing anger as a coping mechanism, showing that reducing physiological arousal is critical. The study considered the Schachter-Singer two-factor theory of emotion, which includes both physiological and cognitive components.
While cognitive approaches like cognitive behavioral therapy can be effective, the review highlights the importance of managing physiological arousal. "Showing that the same strategies that work for stress actually also work for anger is beneficial," Kjærvik noted.
Most arousal-boosting activities, including jogging, did not reduce anger and some even increased it. Ball sports and other playful physical activities might be useful if they are enjoyable. Bushman warned, "Certain physical activities that increase arousal may be good for your heart, but they're definitely not the best way to reduce anger."
Researchers recommend undermining anger by turning down the heat through calming tactics. Simple actions like taking a timeout or counting to 10 can help tame a temper. "You don't need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger," Kjærvik added, suggesting accessible resources like apps or online videos.