When I moved away from home for the first time, loneliness wasn’t the only emotion that surprised me. Even more unexpected was the sheer force of my anger in the face of daily frustrations. Slow traffic sent me into a blinding rage. A missed deadline at work left me shaking. The mildest slights from my new roommate made me want to put my fist through a wall.
Without the buffer of friends and family to vent to, I felt like a pressure cooker perpetually on the verge of blowing its lid. So I did what I thought would help: whenever I reached my boiling point, I would stalk off to an empty room (or my car) and scream it out – pounding my fists, muttering darkly, even stabbing a pillow or two.
I wasn’t just angry. I was addicted to anger. And venting was my drug of choice.
Understanding anger
Anger is a powerful, universal emotion that everyone experiences at times. When the red mist descends, the impulse is often to let it all out – to vent the rage through yelling, ranting, or even breaking things. This idea that catharsis dissipates anger is widespread. But does science back up the belief that venting helps?
Researchers at Ohio State University wanted to find out. They analyzed the results of 154 studies on anger that included over 10,000 participants of various ages, genders, and backgrounds. Their comprehensive review, published in the journal Clinical Psychology Review, came to a clear conclusion: venting does not decrease anger. In fact, in some cases, it may make anger worse.
Senior author Brad Bushman, a professor of communication and psychology at Ohio State, said the results debunk a longstanding myth. “Venting anger might sound like a good idea, but there’s not enough scientific evidence to support catharsis theory.”
If venting intensifies rather than lessens anger, what does help? According to the research team, the key lies in reducing the body’s physiological arousal.
When we get angry, we experience a cascade of physical changes. Our heart rate speeds up, blood pressure rises, and stress hormones like adrenaline and cortisol flood our system. We shift into “fight or flight” mode as we prepare to confront the source of our rage.
How to reduce and control your anger
This heightened physiological state can make anger feel all-consuming and hard to control. But finding ways to turn down the dial on this arousal can short-circuit an angry reaction.
The study found that activities focused on relaxation were consistently effective for easing anger across demographics and settings. Some proven techniques include:
Engaging in these quiet practices is far more beneficial than physical exertion like furiously hitting a punching bag, which only pumps up arousal further. The study found even going for an angry jog increased anger in most cases.
Designating a physical “calm down corner” in your home, outfitted with tools for relaxation like a yoga mat, journal, art supplies, and soothing music playlists, creates a built-in retreat for when tempers flare.
Of course, not all venting is created equal. Bushman notes that physical play involving other people, like certain ball sports, can lower anger arousal through fun and social connection, even if it appears to be “venting.” But solo pursuits meant purely as rage release are likely to backfire.
“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,” Bushman says.
With practice, this approach of self-soothing rather than self-expression in moments of anger can become a habit that dramatically improves relationships, work, and well-being.
As the old adage goes, the best way to control your anger is not to get angry in the first place – and now we know the science-backed ways to achieve that worthy goal.
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