STUDY FINDS THAT VENTING DOES NOT HELP TO BLOW OFF STEAM
We frequently look for ways to release our anger, such as having a conversation with a friend, going for a long run, or even boxing for a few rounds. However, recent studies suggest that this isn't the most effective way to deal with anger. These actions can, in contrast to popular belief, have the opposite effect. Deep breathing, yoga, and meditation are examples of mindfulness practices that are actually far more successful at reducing anger, according to a study published in Clinical Psychology Review. The study for Sophie Kjærvik's dissertation at Ohio State University was led by a postdoctoral fellow at Virginia Commonwealth University.
The growing trend of "rage rooms," which encourage smashing objects as a way to deal with anger, motivated her to take on the project.
She declared, "I wanted to disprove the idea that expressing anger can be a coping mechanism." "We aimed to demonstrate the significance of lowering arousal and its physiological underpinnings."
Kjærvik and colleagues analyzed more than 150 studies with 10,189 participants ranging in age, gender, race, and culture. The Schachter-Singer two-factor theory, which holds that physiological arousal and cognitive appraisal govern all emotions, including anger, served as the foundation for the analysis. Arousal enables us to determine the intensity of the emotion, whereas appraisal is how we give a name to our feelings.
Kjærvik was interested in how people's levels of arousal impacted their ability to manage anger, but previous research has frequently focused on how behavioural therapy can assist individuals in modifying their cognitive appraisal. To achieve this, the team compared arousal-increasing and arousal-increasing activities, such as swimming, cycling, hitting a bag, and running.
They found that a variety of practices, including diaphragmic breathing, progressive muscle relaxation, deep breathing, mindfulness, meditation, slow-flow yoga, and taking a break, all reduced levels of anger.
"It's crucial to dispel the misconception that venting your anger should be done by getting it off your chest," says Ohio State University professor of communication and senior author Brad Bushman. "Although venting anger may seem like a good idea, catharsis theory is completely unsupported by scientific data. It is preferable to partake in activities that lower arousal levels to lessen anger.
It's interesting to note that running was deemed the least beneficial exercise. It was discovered that this made people more irate rather than helping them relax. However, this does not imply that engaging in physical activity is strictly forbidden. Playing sports or engaging in physical education classes was found to reduce arousal, indicating that play is a crucial component of maintaining a calm environment.
The best course of action is to manage anger by applying the same techniques we use to manage stress, even though these findings may go against popular intuition.
According to Kjærvik, it was intriguing to observe that methods like mindfulness and meditation may not always be as successful as progressive muscle relaxation or relaxation in general. We all experience a great deal of stress in today's society, and we need strategies to deal with it. It is helpful to demonstrate that techniques that reduce stress also reduce anger.
"It's actually a battle because people who are angry want to let it out, but research indicates that any positive emotion we experience when we let it out actually encourages aggression," Bushman continues.