BY THE OPTIMIST DAILY EDITORIAL TEAM

When anger flares up, many of us turn to venting—whether it is ranting to a friend, punching a pillow, or even visiting a “rage room” to smash objects. The idea is that expressing anger will help release it, much like letting steam escape from a pressure cooker. But according to new research, that metaphor is misleading.

A 2024 meta-analysis from Ohio State University reviewed 154 studies on anger and found little evidence that venting helps. In fact, in some cases, it makes anger worse.

“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,” says communication scientist Brad Bushman, senior author of the study. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”

So, if venting is not the answer, what is? The research points to a surprising solution: calming activities that lower physiological arousal.

Why does venting increase anger?

The study analyzed data from 10,189 participants across different ages, genders, cultures, and ethnicities. It found that activities that increase arousal—such as shouting, aggressive physical activity, or rumination—do not reduce anger.

“To reduce anger, it is better to engage in activities that decrease arousal levels,” Bushman explains. Even activities like running, which have clear health benefits, can be counterproductive in the moment because they raise physiological arousal.

The study’s first author, Sophie Kjærvik, a communication scientist at Virginia Commonwealth University, says the research was partly inspired by the rise of rage rooms—businesses where people pay to break objects in an effort to release anger.

“I wanted to debunk the whole theory of expressing anger as a way of coping with it,” Kjærvik says. “We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.”

The science behind anger regulation

The study was guided by the Schachter-Singer two-factor theory of emotion, which suggests that emotions—including anger—have both a physiological and a cognitive component. While past research has often focused on cognitive strategies like reframing thoughts (as used in cognitive behavioral therapy), this study highlights the importance of physiological regulation.

The researchers examined both arousal-increasing and arousal-reducing activities, from high-energy exercises like boxing, jogging, and cycling to calming techniques like meditation, yoga, and deep breathing. The findings were clear: lowering arousal is key to diffusing anger.

What actually helps reduce anger

So what should you do when you are feeling angry? The study found that activities that calm the body work best. These include:

• Progressive muscle relaxation – A technique where you tense and relax muscle groups to release tension.

• Diaphragmatic breathing – Deep, slow breathing that helps lower heart rate and stress levels.

• Mindfulness and meditation – Focusing on the present moment to promote relaxation.

• Slow-flow yoga – A gentle form of movement that encourages deep breathing and calm focus.

• Taking a timeout – Stepping away from the situation and giving yourself time to cool down.

“It was really interesting to see that progressive muscle relaxation and just relaxation in general might be as effective as approaches such as mindfulness and meditation,” says Kjærvik.

Even yoga, which involves movement, was found to reduce anger because it promotes breath control and relaxation. “Yoga, which can be more arousing than meditation and mindfulness, is still a way of calming and focusing on your breath that has a similar effect in reducing anger,” she adds.

The problem with high-intensity activity

While physical activity is generally beneficial for overall health, the study found that not all exercise helps with anger. Activities that increase physiological arousal—like running, boxing, or competitive sports—did not reduce anger, and in some cases, made it worse.

“Certain physical activities that increase arousal may be good for your heart, but they are definitely not the best way to reduce anger,” Bushman says.

That said, some playful activities—such as recreational ball sports—were found to be more effective because they naturally reduce arousal levels. The social and enjoyable aspects of play may be what makes the difference.

Easy ways to manage anger in daily life

The good news is that you do not need expensive therapy or specialized training to apply these anger-reducing techniques. “You don’t need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger,” Kjærvik says. “You can download an app for free on your phone, or you can find a YouTube video if you need guidance.”

If you find yourself getting angry, consider:

• Stepping away from the situation and taking a few deep breaths.

• Trying a short guided meditation or relaxation exercise.

• Practicing progressive muscle relaxation to release tension.

• Engaging in a slow, mindful activity like yoga.

• Counting to ten before responding in the heat of the moment.

Turning down the heat instead of venting

While venting may feel good in the moment, research shows it does not reduce anger—it can reinforce aggression instead. Instead of fanning the flames, the most effective way to manage anger is to cool down through calming techniques.

“Obviously in today’s society, we are all dealing with a lot of stress, and we need ways of coping with that, too,” Kjærvik says. “Showing that the same strategies that work for stress actually also work for anger is beneficial.”

The next time frustration rises, consider shifting your focus from venting to calming. Your mind—and those around you—will thank you.

Source study: Clinical Psychology Review— A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage?