Research Reveals That Venting May Not Be the Best Way to Manage Anger—Here’s What You Should Do Instead

For many, venting to a close friend or family member is the typical response after a stressful day. We often turn to our most trusted allies to express frustration and seek emotional relief. However, recent findings published in the Clinical Psychology Review suggest that venting is not the most effective way to manage anger.

The study, which analyzed 154 previous studies involving over 10,000 participants, found that activities that decrease emotional arousal, such as meditation and breathing exercises, were far more successful in managing anger compared to activities that increase arousal, like venting or even physical activities such as running.

Activities That Help Decrease Arousal to Try

When your anger starts to rise, it can be hard to regain your sense of calm. Try incorporating some of these activities into your routine and give them a shot the next time you're feeling upset.

Take a Moment to Count to 10

According to the study, something as simple as counting to a set number like 10 or 100 can be effective, as it helps "reduce anger because it provides time for the arousal to dissipate." Try this technique before replying in a heated argument.

Practice Meditation

Begin a meditation routine at home by following a structured, guided practice. Many free meditation apps are available for download, offering meditation sessions you can listen to while taking a walk or relaxing on the couch.

Engage in Mindfulness

Mindfulness helps us become more aware of our emotions and surroundings, providing a sense of stability. There are numerous simple mindfulness activities to explore, such as journaling, listening to music, or enjoying a warm bath.

Try Yoga

Yoga promotes numerous health benefits due to the mind-body connection it cultivates, including improved balance, reduced stress, and better emotional regulation. Consider attending a class at a nearby yoga studio or practicing at home with yoga poses for stress relief and full-body stretches.

Practice Breathing Techniques

Breathing exercises are a key component of yoga, but they aren't limited to just that practice. You can use various breathing methods anywhere, anytime to help you relax and regain composure, such as box breathing or the 4-7-8 breathing technique.

Try Progressive Muscle Relaxation

Progressive muscle relaxation can help alleviate stress by tensing specific muscle groups in sequence and then releasing them. For example, begin by lying down comfortably and squeezing your calves for a few seconds, then release. Next, tense your thigh muscles for a few seconds, then let go. Continue this process up your body, one muscle group at a time, until you reach your head.