From Daily Maverick · Tom Denson · · 1m 50s
Blowing off steam makes anger worse
A psychology researcher explains which anger management techniques actually work and which ones backfire.
In brief
A psychology researcher explains which anger management techniques actually work and which ones backfire. Exercise and rumination intensify anger, while distraction, mindfulness and cognitive reappraisal reduce it effectively. Originally reported by Daily Maverick.
Anger is physical
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Feeling angry triggers bodily arousal. Your face turns red, heart rate and blood pressure increase, and you sweat. On any given day, 22% of people report being angry.
Exercise can backfire
The idea of blowing off steam through physical activity comes from Sigmund Freud's catharsis theory. But running or climbing stairs can increase anger and aggression, not reduce it.
Why exercise backfires
Running makes you aroused or amped up. When you return, even a small comment can trigger more anger. But anger will dissipate within thirty minutes all by itself without intervention.
Rumination intensifies anger
Replaying events and thinking about revenge is angry rumination. Many experiments show this actually increases or maintains anger and increases aggressive behaviour, not processing it helpfully.
Distraction works well
Thinking about neutral topics like your university campus layout, playing a non-aggressive game, reading or recalling happy memories reduces anger. In one experiment, about eighty-five percent of students distracted themselves and reduced their anger.
Mindfulness reduces anger
Mindfulness involves being fully aware of your body, thoughts and feelings in the present moment without judgment. A meta-analysis found it effective in reducing anger and aggression across all ages and cultures.
Reframe the situation
Cognitive reappraisal means thinking about anger-provoking situations objectively. View it from an outsider's perspective or imagine floating above yourself. Consider the other person's stress. This creates psychological distance and less-personal responses.
Better techniques improve health
Using effective anger management techniques improves relationships, wellbeing and heart health. If anger episodes are frequent, distressing, long-lasting or accompanied by aggression, seek professional help.
The takeaway
Exercise and rumination intensify anger, while distraction, mindfulness and cognitive reappraisal reduce it effectively.
