Anger is a powerful and unpleasant emotion that many people struggle to control. Whether triggered by stress, frustration, or external events, anger can affect our relationships, decision-making, and overall well-being. Naturally, individuals seek strategies to reduce this emotion, but not all methods are equally effective.
Some anger management techniques focus on decreasing arousal, such as deep breathing, mindfulness, or meditation. These activities aim to lower the physiological activation associated with anger, helping individuals to regain emotional control. On the other hand, other techniques, like hitting a punching bag, jogging, or cycling, aim to increase arousal, relying on physical exertion to release pent-up energy. This is often understood to be a helpful way to “let out” pent-up anger.
Kjærvik and Bushman’s (2024) recent meta-analytic review of 154 studies involving 10,189 participants sheds light on the effectiveness of these two approaches. The review compares the outcomes of arousal-decreasing activities with arousal-increasing activities and provides compelling evidence that reducing arousal is the most effective strategy for anger management.
The Findings: What Works?
The results of the meta-analysis were striking. Arousal-decreasing activities consistently led to a significant reduction in anger and aggression. These findings were robust across various participant groups, including students, non-students, criminal offenders, non-offenders, and individuals with intellectual disabilities. Importantly, these activities were effective no matter how they were delivered—whether digitally, in-person with a therapist, or in group sessions. They also worked across different settings, such as both field and laboratory environments.
These findings suggest that practices like deep breathing, mindfulness, and meditation have a universal benefit when it comes to managing anger. They not only help individuals feel calmer but also lead to lasting changes in how anger is experienced and expressed, regardless of background or circumstance.
Why Increasing Arousal Doesn’t Help
In contrast, the study found that arousal-increasing activities—such as venting anger, hitting a punching bag, or even engaging in vigorous exercise—were largely ineffective. The review highlighted that these activities can sometimes even be counterproductive, as they may amplify emotional responses rather than diffuse them.
The idea that venting or physical exertion (like going for a run) helps release anger is a common belief, but the evidence suggests otherwise. Instead of “letting it out,” these strategies might inadvertently fuel the anger, making it harder to calm down.
The Takeaway: Breathe, Don’t Vent
So, what does this mean for those seeking to manage their anger? This research strongly suggests that “calming down” is far more effective than venting or trying to “release” anger through physical activity. Arousal-decreasing activities such as deep breathing, meditation, or mindfulness are scientifically supported to reduce both anger and aggression, helping individuals regain control over their emotional reactions.
If you find yourself struggling with anger and are unsure how to manage it effectively, consider adopting strategies that help lower your arousal. Instead of running off to the gym or venting to a friend, try calming techniques that focus on slowing your body and mind. With consistent practice, you can reduce the intensity of your anger and respond more thoughtfully in frustrating situations.
Another strategy could be to look at the beliefs and meaning that can fuel anger. Psychologists can help with this. If you have experienced trauma, anger is often a symptom, and is maintained by complex interactions between arousal, beliefs and triggers. Talking to a psychologist who understands trauma can be effective. At the Centre for Clinical Psychology, Melbourne our team of experts can guide you through evidence-based techniques to help you manage your emotions more effectively.
Call us today at 03 9077 0122 or visit https://ccp.net.au/booking/ to schedule your session.
References
Kjærvik, S. L., & Bushman, B. J. (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review, 109. https://doi.org/10.1016/j.cpr.2024.102414.
