Effective anger management is needed when stress and frustration lead to anger outbursts
Simply venting about the source of irritation might not be the best way to cool down. Instead, researchers have found that anger management requires a different approach altogether.
What is the most effective form of anger management?
Researchers conducted an analysis involving over 150 studies and more than 10,000 participants and discovered that techniques to reduce physiological arousal were more effective in curbing anger and aggression.
Activities such as deep breathing, mindfulness, meditation, yoga, or even counting to 10 were more successful in decreasing anger levels.
Lead author Sophie Kjærvik, alongside senior author Brad Bushman from Ohio State University, emphasised the importance of lowering physiological arousal to tackle anger.
Kjærvik, now a postdoctoral fellow at Virginia Commonwealth University, highlighted the misconception surrounding the expression of anger as a coping mechanism, stating, “We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.”
Activities that can decrease stress and anger
The study, published in Clinical Psychology Review, analysed various activities’ impacts on arousal levels. While activities like deep breathing and meditation effectively reduced anger, others like jogging tended to increase it.
Bushman noted, “It’s really a battle because angry people want to vent, but our research shows that any good feeling we get from venting actually reinforces aggression.”
The findings highlight the significance of addressing anger through activities that decrease arousal. These include deep breathing, relaxation techniques, mindfulness, meditation, yoga, and progressive muscle relaxation. These strategies proved effective across different populations, ranging from college students to individuals with intellectual disabilities.
Therapy is not the only option.
The research challenges the idea that expensive therapy sessions are the only solution for managing anger. Many effective techniques, such as those mentioned above, are readily accessible and cost-effective.
Kjærvik noted, “You don’t need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger. You can download a free app on your phone or find a YouTube video if you need guidance.”
The study’s findings carry significant implications for how society approaches anger management. Rather than resorting to traditional venting methods, individuals are encouraged to explore alternative techniques that focus on calming the mind and body.
Understanding that increasing arousal is not the answer to anger opens up avenues for healthier coping mechanisms.
By embracing techniques that lower arousal levels, individuals can effectively manage their anger and lead healthier, more fulfilling lives.
