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New research from Ohio State University challenges the long-held belief that venting anger, whether through shouting or physical expression, effectively reduces feelings of anger. A 2024 meta-analysis reviewed 154 studies involving 10,189 participants and found little evidence supporting the idea that venting alleviates anger. Instead, it suggests that engaging in calming activities is a more effective approach for managing anger.
The study indicates that activities raising physiological arousal, such as aggressive exercise or even rumination, can exacerbate feelings of anger. Communication scientist Brad Bushman, the senior author of the study, emphasizes the need to debunk the myth of catharsis theory, which posits that expressing anger leads to relief.
In contrast, the research highlights the benefits of calming activities that lower physiological arousal. Techniques such as progressive muscle relaxation, diaphragmatic breathing, mindfulness, meditation, and slow-flow yoga are recommended as effective methods for managing anger. These practices focus on reducing the body’s stress response, thereby helping to diffuse feelings of anger.
The study also points out that not all physical activities are beneficial for anger management. While exercise is essential for overall health, high-intensity activities—like running or competitive sports—may not be effective for reducing anger and could potentially make it worse. However, recreational activities that are enjoyable and social, such as casual sports, may help lower arousal levels and improve mood.
This research offers accessible strategies for individuals seeking to manage anger in their daily lives without the need for specialized training or therapy. Simple techniques can be easily integrated into everyday routines, providing valuable tools for coping with stress and frustration. The findings underscore the importance of shifting focus from venting to calming approaches, promoting emotional well-being in today’s fast-paced society.
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