The Catharsis Myth: Why Venting Doesn’t Work
For decades, the prevailing wisdom around anger management has been that letting it out is healthier than holding it in. This belief is so ingrained in modern culture that entire businesses—like rage rooms, where customers pay to smash items with bats and hammers—are built around the idea of catharsis. Whether it’s shouting into the void, pounding a pillow, or unloading frustrations on a friend, many people believe that venting anger is a healthy emotional release. But new research is challenging this long-held assumption, revealing that not only does venting fail to alleviate anger—it may actually make things worse.
New Research Challenges Old Beliefs
A comprehensive 2024 meta-analysis led by researchers at Ohio State University offers compelling evidence against the popular theory of catharsis. The study synthesized findings from 154 separate studies, spanning over 10,000 participants of various ages, genders, and cultural backgrounds. The results were clear: expressing anger through high-energy activities, including yelling or aggressive movement, does not calm us down. Instead, it tends to amplify the emotional response.
“I think it’s really important to bust the myth that if you’re angry you should blow off steam—get it off your chest,” says Brad Bushman, a communication scientist and senior author of the study. “Venting anger might sound like a good idea, but there’s not a shred of scientific evidence to support catharsis theory.”
The notion that venting is cathartic may come from an intuitive sense of release. However, Bushman and his team found that behaviors designed to heighten emotional or physiological arousal actually reinforce anger, rather than relieve it.
Understanding Arousal and Emotion
This research builds on the Schachter-Singer two-factor theory of emotion, which posits that emotions are composed of both physiological and cognitive elements. While much of therapeutic work—especially cognitive behavioral therapy—focuses on the mental strategies for managing emotions, Bushman and his team chose to focus on the body’s role in regulating anger.
“When you’re angry, your body is activated—your heart rate increases, your muscles tense up, and your breathing quickens,” Bushman explains. “If you want to calm down, the key is reducing this physical arousal.”
Co-author Sophie Kjærvik, now a communication scientist at Virginia Commonwealth University, was particularly interested in the emerging trend of rage rooms, which are marketed as therapeutic spaces to vent anger. She suspected they might be doing more harm than good.
“I wanted to debunk the whole theory of expressing anger as a way of coping with it,” Kjærvik says. “We wanted to show that reducing arousal, and actually the physiological aspect of it, is really important.”
What Actually Works to Reduce Anger?
If venting and aggressive movement don’t work, what does? The answer, according to the study, lies in calming the body. Activities that reduce physiological arousal were consistently effective in reducing anger across the studies analyzed. These included techniques such as:
- Progressive muscle relaxation – This practice involves tensing and then relaxing different muscle groups, which helps release physical tension.
- Diaphragmatic (deep) breathing – Controlled, slow breathing lowers the heart rate and helps shift the nervous system out of “fight or flight” mode.
- Mindfulness and meditation – These techniques redirect attention to the present moment, calming both the body and the mind.
- Slow-flow yoga – Unlike high-intensity exercise, yoga promotes awareness of breath and body, fostering a sense of inner calm.
- Taking timeouts – Simply walking away from an anger-inducing situation and giving yourself a chance to cool off can make a big difference.
“It was really interesting to see that progressive muscle relaxation and just relaxation in general might be as effective as approaches such as mindfulness and meditation,” says Kjærvik. These simple interventions proved to be powerful tools in breaking the cycle of anger.
Interestingly, even though yoga involves physical movement, it was still shown to reduce anger. Kjærvik notes, “Yoga, which can be more arousing than meditation and mindfulness, is still a way of calming and focusing on your breath that has a similar effect in reducing anger.”
The Problem with High-Intensity Exercise
Although exercise is often recommended for mental health, not all forms are equally helpful when it comes to managing anger. High-intensity activities like boxing, sprinting, or competitive sports actually increase arousal levels and, according to the study, can intensify angry feelings rather than reduce them.
“Certain physical activities that increase arousal may be good for your heart, but they are definitely not the best way to reduce anger,” Bushman warns.
However, not all physical activity was found to be counterproductive. Recreational sports that are played for fun rather than competition may help lower anger levels, likely due to their playful and social nature. These types of activities combine light physical movement with positive emotional experiences, reducing stress without stoking aggression.
Simple Strategies for Your Daily Life
One of the most empowering takeaways from the study is that anger management doesn’t require expensive interventions or therapy. The tools for calming ourselves are accessible and often free. “You don’t need to necessarily book an appointment with a cognitive behavioral therapist to deal with anger,” Kjærvik points out. “You can download an app for free on your phone, or you can find a YouTube video if you need guidance.”
Practical steps you can take when feeling angry include:
- Stepping away from the triggering situation.
- Practicing deep breathing exercises for a few minutes.
- Trying a short guided meditation using a free app.
- Using progressive muscle relaxation techniques.
- Engaging in slow, mindful movement like yoga or stretching.
- Counting to ten to give yourself time before reacting.
A New Approach to Anger
Anger is a normal human emotion, but how we manage it determines whether it becomes destructive or transformative. The findings from this meta-analysis suggest that the traditional “blow off steam” advice may be not only outdated but actively harmful. Rather than venting, calming techniques that reduce physiological arousal appear to be more effective in managing intense emotions.
“Obviously in today’s society, we are all dealing with a lot of stress, and we need ways of coping with that, too,” Kjærvik says. “Showing that the same strategies that work for stress actually also work for anger is beneficial.”
So next time you feel your blood start to boil, resist the urge to punch a wall or shout into the void. Instead, pause, breathe, and choose a calmer path. Your body, your mind, and your relationships will be better for it.