Many of us have vented to a friend or partner after a bad day, but new research indicates it isn't effective in reducing rage.
Researchers at The Ohio State University analysed over 150 studies involving more than 10,000 participants to find out what really works to reduce anger. Contrary to popular opinion, the results found venting did not help people feel less angry because it increased physiological arousal.
Sophie Kjærvik, who led the research and is now a postdoctoral fellow at Virginia Commonwealth University, told Newsweek: "An increase in physiological arousal involves increased heart rate, blood pressure, respiration rate, muscle tension, and so on. These responses prepare the body for action and help individuals be ready for action.
"When people feel angry, their body undergoes physiological changes as part of the flight-or-fight response. In other words, the body is preparing to confront the perceived threat. For example, muscle tension prepares the body for movement, enabling quick and assertive reactions."
The key to feeling calmer and less angry is lowering physiological arousal, the researchers found. Instead of venting, techniques to reduce stress—like deep breathing, meditation, mindfulness, yoga and counting to 10—helped to reduce anger.
"Catharsis theory suggests that venting anger can provide a release of pent-up emotions. However, venting anger may temporarily reduce tension and provide a sense of satisfaction, leading to an increase in arousal," said Kjærvik. "Expressing anger (for example, hitting and kicking) also involves physical actions contributing to an increase in arousal in the body."
Activities like jogging, swimming and hitting a bag when used to try to dissipate anger were found to make it worse because they increased arousal, which in turn helped to reinforce feelings of frustration. However, the researchers found adding an element of play into physical activity—like ball sports—may help to decrease arousal.
The review was inspired by the rising popularity of so-called "rage rooms," where people can vent their anger by destroying objects.
"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 senior author Brad Bushman, professor of communication at The Ohio State University. "Venting anger might sound like a good idea, but there's not a shred of scientific evidence to support catharsis theory."
A 2013 study published in the Journal of Social and Clinical Psychology found that people who acted aggressively after they were provoked did sometimes feel better immediately after. However, this catharsis was short-lived as they were more likely to respond with aggression the next time they felt angry.
In the current study, arousal-decreasing activities were found to be effective at fending off the fury regardless of the person. For example, relaxation, meditation, progressive muscle relaxation and taking a time out were found to decrease anger in college students, non-students and in people with or without a criminal history.
The full findings of the research were published in the journal Clinical Psychology Review.
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