Why breaking things or going for a run doesn’t make you less angry

Although letting off steam by releasing energy is what we feel like doing when we’re mad, the most effective way to calm down is doing an activity that decreases arousal

Reducir la ira — A Rage Room in Bangkok, Thailand, in 2020.NurPhoto (NurPhoto via Getty Images)

Jun 16, 2024 – 06:32 CEST

In recent years, there has been a boom in businesses that let clients pay money to enter a space where they can throw axes or break things, releasing stress and anger. They are called rage rooms, and they have sprung up across the world. The idea may be tempting, but according to experts, it’s not an effective way to deal with anger. Sophie L. Kjaervik, a psychologist specializing in aggression and anger and a postdoctoral researcher at Virginia Commonwealth University, for example, has been concerned by the rising popularity of rage rooms for some time. But how could she prove that the concept is actually harmful? With research.

“By expressing anger, you are practicing aggressive behavior. I wanted to break the myth that it is effective when it comes to controlling anger and to show healthier alternatives,” she explains. To do this, she reviewed 154 studies that explored the effectiveness of different activities in decreasing arousal. The study was published in the journal Clinical Psychological Reviewlast April. The conclusion is clear: venting anger by releasing anger (hitting objects, going for a run, etc.) does not work. What does work, however, are activities that decrease arousal, such as deep breathing, meditation and yoga.

For the meta-analysis, which she conducted as part of her dissertation at Ohio State University, Kjaervik divided the activities that claim to reduce anger into two groups: those that reduce arousal and those that increase it. Seeking to control anger by controlling arousal makes sense, since in moments of rage the body is activated in a very specific way.

“During an episode of anger, there is an increase in general muscle tone, often accompanied by tension in specific muscle groups, such as those of the forearm and hand to form a fist, the masseter muscles to clench the jaws or the superciliary muscles to frown. In addition, breathing tends to become more agitated and frequent,” explains Raquel Gómez Leal, PhD in psychology and professor in the Master’s program in emotional intelligence at the University of Málaga (UMA). Anger also produces changes in heart rate and the force of contraction of the heart, in addition to the secretion of hormones such as adrenaline, related to the mobilization of energy. There are even changes in the skin, with skin conductivity increasing with arousal.

Another effect of anger is that our thinking becomes clouded, adds clinical psychologist Xacobe Abel Fernández García, president of the psychology and health department of the Official College of Psychologists of Galicia (COPG) in Spain. That’s why when we are angry, what we most want to do is vent out that energy. Boxing, breaking objects in an environment like a rage room, or going for a run often seem more appealing. However, the scientific evidence compiled by Kjaervik in her meta-analysis shows that none of these actions reduces anger. What’s more, going for a run not only does not make us less angry, it makes us more so. In the study, Kjaervik and Brad J. Bushman, the co-author, speculate that the repetitive effect of running may be behind the rise in anger.

Why, then, is there the widespread belief that venting our anger or exhausting ourselves will make us less angry? Kjaervik explains, referring specifically to rage rooms, that breaking and hitting objects can make us feel good. However, the effect lasts only a few minutes. Gómez Leal agrees that “these situations can provide temporary relief, giving a feeling of relief and release of tension.” Furthermore, as it is “an accepted model of anger management” that is seen a lot in movies and television, we think it is effective, even if it is only momentarily so.

On the other hand, it is always better to “punch a closet than a person,” says Fernández García. It is, of course, not the healthiest or most advisable move, but we must also keep in mind that not everyone will find arousal-reducing activities effective on the first try.

What does work

According to the study, all activities that lower arousal reduce anger, aggressiveness and hostility, regardless of a person’s sex, age, occupation or culture. These activities include meditation, mindfulness, breathing exercises and progressive muscle relaxation. Activities that have a cognitive component (examples include meditation and mindfulness), where, as Kjaervik explains, “you’re not just trying to relax your body, but also your mind,” are even more effective. “In some way, you observe your anger and let it float away on a cloud,” says the researcher, using a classic meditation exercise as an example.

UMA psychologist Gómez Leal offers another idea. “A good example would be combining deep breathing with cognitive reappraisal. That is, while you breathe deeply (you should practice these techniques a little) you can reevaluate the situation; this technique consists of modifying the way you think in different intense situations,” she explains.

Practice is important, because a person with anger management problems may not be able to simply breathe and control it. “It takes practice and a bit of strategy,” says Fernández García, from the COPG. “It is important to know yourself and practice. If I find myself in arguments and angry, and then I regret it and feel bad because I have said things that I shouldn’t have, or I have broken cabinets, or I have thrown things, it is important to first analyze why I have become so angry,” he explains. If this is done along with exercises that help keep us calm, and we learn to reduce arousal, “perhaps it will be a skill that we can also use when we get caught up in anger, which starts trying to stop us from thinking clearly.”

Another interesting finding from the meta-analysis is that not all activities that increase arousal are ineffective in managing anger: ball sports and activities such as aerobics do improve mood. Kjaervik believes this is because they introduce an element of play, which triggers positive emotions and counteracts anger. “You can’t be happy and angry at the same time; it’s impossible,” she says.

Why it’s important to control anger

Anger is a natural emotion that we have all experienced and will experience throughout our lives. It can even be useful “in specific situations to mobilize resources and face obstacles,” says Gómez Leal. However, it is important to learn to control it. “Anger can lead to impulsive and aggressive actions that can cause harm to oneself or others, either physically or emotionally,” explains the psychologist.

Gómez Leal adds that chronic anger is also bad for our health. “Chronic or uncontrolled anger can have negative effects on physical and mental health, such as increased risk of cardiovascular disease, digestive problems, sleep disorders, depression and anxiety,” she explains. Kjaervik highlights the damage to cardiovascular health: “Anger is bad for the heart.” There is a lot of research on this relationship; the most recent, published in early May, indicates that even brief episodes of anger reduce blood vessels’ ability to dilate, which is related to an increased risk of heart attack.

On the other hand, since it is a natural emotion, it is also important to know when we should start worrying and seek help. “Getting angry is normal, getting angry is legitimate. The barrier is to respect the rights of other people, their physical and moral integrity. That is, no blows, no insults, no displays of force,” says Fernández García. “When it is repeated, when the people around us start telling us about it, it is a sign that there is a problem. One reason for going to a professional is also the fear of losing control. Some people have been in situations where they have been afraid of themselves.”

Instead of hitting something or paying a company to destroy objects in a rage room, learning to breathe deeply is not only more effective, but also better for your health and your wallet.

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Why breaking things or going for a run doesn’t make you less angry