Expressing intense emotions when feeling enraged might seem like a logical course of action. The conventional belief is that voicing one’s anger can lead to its abatement, akin to expelling excess pressure from a containment vessel.
However, this widely held comparison is considered inaccurate, according to a comprehensive meta-analytic review conducted in 2024. Scholars affiliated with Ohio State University meticulously examined 154 distinct investigations into the nature of anger, discovering minimal empirical support for the notion that venting provides relief. In certain circumstances, such an outlet might even exacerbate feelings of aggression.
“It is of paramount importance to dispel the pervasive misconception that individuals experiencing anger should simply release their pent-up emotions,” stated senior author and communication specialist Brad Bushman, commenting on the study’s release. “The ingrained advice to ‘blow off steam’ or ‘get it off your chest’ lacks substantiation.”
He further elaborated, “While the act of venting anger might appear intuitively beneficial, there exists a complete absence of scientific evidence to corroborate the principles of catharsis theory.”
This does not imply that anger should be disregarded or suppressed. Contemplation can serve as a valuable tool for understanding the origins of our irascibility and for addressing underlying issues that contribute to it. Moreover, this introspective process can foster emotional validation, a crucial initial phase in the healthy management of emotional responses.
Yet, the practice of venting frequently transcends mere reflection, devolving into unproductive rumination. The research suggests that a significant number of individuals also attempt to discharge anger through physical exertion. While such activities can yield considerable health advantages, they may not effectively mitigate heightened emotional states in the immediate aftermath.
The aggregate body of research reviewed encompassed a total of 10,189 participants, reflecting a diverse spectrum of ages, genders, cultural backgrounds, and ethnic origins. The investigators concluded that the most effective strategy for curbing anger involves diminishing physiological arousal, whether that arousal stems from the anger itself or from the associated physical activity, even if that activity is otherwise deemed beneficial.
“To effectively mitigate anger, it is more advantageous to engage in activities that serve to lower arousal levels,” Bushman advised. “Contrary to popular belief, even vigorous physical pursuits like running are not inherently effective strategies, as they tend to elevate arousal, ultimately proving counterproductive.”
This line of inquiry was partially stimulated by the widespread popularity of environments known as ‘rage rooms‘, where individuals pay for the opportunity to destroy objects in the hope of catharsis, according to lead author Sophie Kjærvik, a communication scientist at Virginia Commonwealth University.
“My objective was to dismantle the prevailing notion that expressing anger is an effective coping mechanism,” Kjærvik explained. “We aimed to demonstrate the critical importance of reducing arousal, specifically its physiological manifestations.”
The research team structured their review based on the Schachter-Singer two-factor theory, which posits that all emotions, including anger, are composed of two distinct elements: a physiological response and a cognitive interpretation.
Kjærvik and Bushman noted that prior investigations have predominantly concentrated on the cognitive aspect, such as evaluating how cognitive behavioral therapy can assist individuals in recalibrating the mental frameworks that contribute to their anger.
While existing research indicates the efficacy of such cognitive interventions, this review also illuminates an alternative pathway for de-escalating intense anger. Furthermore, it is important to acknowledge that conventional cognitive behavioral therapies may not be universally effective for all neurological profiles.
The study systematically investigated a range of activities, differentiating between those that elevate arousal and those that reduce it. This spectrum included high-intensity pursuits like boxing, cycling, and jogging, alongside more tranquil practices such as deep breathing exercises, meditation, and yoga.
The findings revealed that calming activities consistently reduced anger, both in controlled laboratory settings and in real-world environments. This effect was observed across various influencing factors, including instructional methodologies and participant demographic characteristics. Among the most potent arousal-reducing techniques identified were slow-flow yoga, mindfulness practices, progressive muscle relaxation, diaphragmatic breathing, and taking a deliberate pause.
“It was particularly insightful to observe that techniques like progressive muscle relaxation, and relaxation in general, may offer efficacy comparable to established approaches such as mindfulness and meditation,” Kjærvik commented.
“Furthermore, yoga, which can sometimes induce a greater level of arousal than meditation or mindfulness, still functions as a method for calming the mind and focusing on one’s breath, thereby yielding a similar effect in diminishing anger.”
In lieu of attempting to vent feelings of anger, the researchers advocate for undermining it by actively reducing internal tension. Calming strategies that have already demonstrated efficacy in alleviating stress may also serve to deplete anger of its physiological impetus.
“Undeniably, in contemporary society, we are all contending with a significant degree of stress, and it is essential to have effective coping mechanisms for these challenges as well,” Kjærvik noted. “Demonstrating that the same strategies effective for stress management are also beneficial for anger resolution is a valuable finding.”
The review indicated that the majority of arousal-boosting activities did not lead to a reduction in anger, with some even having the opposite effect; jogging was identified as the activity most likely to exacerbate anger.
Team sports and other participatory physical activities appeared to lower physiological arousal, suggesting that exertion could be more effective for anger reduction if it is infused with elements of enjoyment and play.
“Certain physical activities that elevate physiological arousal may be beneficial for cardiovascular health, but they are certainly not the optimal method for mitigating anger,” Bushman observed. “There is a fundamental conflict arising because individuals experiencing anger are inclined to vent, yet our research clearly indicates that any transient positive sensation derived from venting actually reinforces aggressive tendencies.”
Additional research is warranted to further elucidate these findings. However, for the present, the researchers suggest that focusing on calming techniques—even as rudimentary as taking a momentary pause or counting to ten—offers the most promising avenues for successfully modulating temperamental outbursts.
“It is not invariably necessary to secure an appointment with a cognitive behavioral therapist to address anger. One can readily access a plethora of resources, such as free mobile applications or instructional videos available online,” Kjærvik stated.
This comprehensive study was published in the esteemed journal Clinical Psychology Review.
