Key points
- Physical exertion raises arousal, fuelling more aggression
- Relaxation techniques like yoga and breathing ease anger
- Fun, low-arousal activities help manage anger better
- Catharsis theory is debunked by new large-scale research
ISLAMABAD: Letting off steam when angry may feel like common sense – a way to release pressure and find relief. But a large-scale review of research suggests this widely held belief is not only incorrect, it might actually backfire.
Venting is a myth. Acting out a negative emotion does not relieve the feeling, but amplifies it. If you have ever “snapped” and lost control, you know what I mean.
This is one thing that cultures with a stiff upper lip get right. pic.twitter.com/9eBTHzVFWh
— Benjamin Carlson (@bfcarlson) July 2, 2023
A 2024 meta-analysis from Ohio State University has found that venting anger does little to diminish it, and in some cases, could intensify aggressive feelings. The review, which analysed 154 studies involving more than 10,000 participants from diverse backgrounds, calls into question the long-standing “catharsis theory” that encourages expressing anger as a way of coping with it.
“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,” said Brad Bushman, senior author and professor of communication. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”
How to manager anger
While ignoring anger is not advisable, researchers argue that managing it effectively requires a different approach. Rather than fuelling the fire through venting or intense physical exertion, calming the body’s arousal response may be more helpful.
“Despite what popular wisdom may suggest, even going for a run is not an effective strategy because it increases arousal levels and ends up being counterproductive,” said Bushman. “To reduce anger, it is better to engage in activities that decrease arousal levels.”
The review was partly inspired by the growing popularity of “rage rooms”, where people pay to smash objects in an effort to feel better. But co-author Sophie Kjærvik, a communication scientist at Virginia Commonwealth University, wanted to test whether expressing anger this way actually worked.
Two-factor theory of emotion
“I wanted to debunk the whole theory of expressing anger as a way of coping with it,” Kjærvik said. “We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.”
The researchers drew on the Schachter-Singer two-factor theory of emotion, which suggests that feelings like anger consist of both physiological and cognitive elements. While past research has often focused on cognitive strategies – like changing thought patterns through therapy – this study looked at both sides.
The team assessed a wide range of activities, comparing those that raise arousal – such as boxing, cycling, and jogging – to those that reduce it, including yoga, meditation, progressive muscle relaxation, and deep breathing.
Calming techniques
The results showed that calming techniques were consistently more effective in lowering anger, regardless of age, gender, culture, or method of delivery. “It was really interesting to see that progressive muscle relaxation and just relaxation in general might be as effective as approaches such as mindfulness and meditation,” said Kjærvik.
Yoga, while more physically active than meditation, still had a calming effect thanks to its focus on breath and bodily awareness. Even simple actions like taking a timeout or counting to 10 helped dial down anger.
“Showing that the same strategies that work for stress actually also work for anger is beneficial,” Kjærvik added. “Obviously in today’s society, we’re all dealing with a lot of stress, and we need ways of coping with that, too.”
Reducing anger through physical activities
Interestingly, some physical activities may reduce anger – but only if they are enjoyable. The study found that ball sports and playful exertion could lower physiological arousal, suggesting that the key factor is whether the activity feels fun, not just physically intense.
“Certain physical activities that increase arousal may be good for your heart, but they’re definitely not the best way to reduce anger,” said Bushman. “It’s really a battle because angry people want to vent, but our research shows that any good feeling we get from venting actually reinforces aggression.”
While more research is needed, the findings suggest that slowing down, rather than ramping up, is the best path to defusing anger. And it does not need to be complicated.
“You don’t need to necessarily book an appointment with a cognitive behavioural therapist to deal with anger,” said Kjærvik. “You can download an app for free on your phone, or you can find a YouTube video if you need guidance.”
