Why is venting the worst way to control anger?
Next time you want to vent your problems, stay calm: according to research from Ohio State University, venting may not help control anger as much as we think.
Benjamin Franklin once warned us that "what begins in anger comes to nothing but shame." Even so, from a young age, we are always educated that "letting go of anger" will act as a safety valve, releasing accumulated stress. However, perhaps that conventional wisdom is not the best advice.
A new study from Ohio State University, published in the April issue of the Journal of Clinical Psychology, shows that venting doesn't bring any benefits. Researchers found that suppressing emotions helps calm anger more than expressing it. Activities that increase physiological arousal have almost no effect on anger, and some activities even make things worse.
Decoding anger
OSU communications professor and lead author of the new study, Brad Bushman, noted: "I think it's important to break down the myth that if you're angry you should let go of the pressure. It's important to get it out there. Letting go of anger may sound like a good idea, but there really isn't any scientific evidence to support the catharsis theory."
University researchers relied on a meta-analytic review of 154 trials with more than 10,000 participants, covering a wide range of demographics.
Applying Schachter-Singer's two-factor theory, they posited that emotions such as anger arise from a combination of physiological arousal and cognitive interpretation. They focused on analyzing activities that increase and decrease physiological arousal, and evaluated their effectiveness in regulating anger.
Which measures will be effective?
According to research, activities that reduce physiological arousal have been effective in controlling anger - both in the laboratory and in the field, including:
- Deep breath
- Relax
- Mindfulness
- Meditation
- Slow pose yoga
- Relax each muscle group
- Diaphragmatic breathing
- Breaks
Instead of trying to "vent" it, research shows that "cooling off" strategies are more effective in managing anger. Techniques such as meditation and yoga have a calming effect, helping practitioners focus on reducing physiological arousal, thereby cooling down anger more effectively.
So the next time you feel like whining and grumbling to a trusted friend over a glass of wine, remember that that's not the best way to vent your anger.
What's less effective?
On the other hand, the researchers noted that arousal-boosting activities — such as running and swimming — proved less effective. They describe running as most likely to trigger anger, and the group instead recommends incorporating physiological arousal reduction techniques into anger management programs.
This study helps clear up some common misconceptions that decompressing or going for a run are effective anger management activities. On the contrary, it is better to engage in activities that reduce arousal than in activities that increase arousal.
Anger is a powerful and difficult emotion to regulate, but it is not something to be ashamed of or feel guilty about. On the contrary, expressing anger in a healthy and controlled way is important for mental health.
