Misdirected Anger Management Strategies: Common Mistakes You Might Be Making
In the midst of heightened emotions across the United States, you may find yourself struggling with anger and seeking ways to manage it. However, certain widely-debated methods such as venting or cathartic activities may not be as effective as previously believed, according to psychologists.
Dr. Ryan Martin, a psychologist and professor at the University of Wisconsin-Green Bay, has authored a book on anger management and is famously known as the "Anger Professor" on social media. According to Dr. Martin, activities like rage room sessions, running, and even venting to a friend may serve as temporary reliefs, but tend to prolong the feelings of anger in the long run.
The reason for this lies in counterintuitive findings from numerous studies. Activities like venting, running, and thinking about the object of your anger while hitting a punching bag do not significantly reduce anger levels. In fact, they can even increase aggression in some cases.
When it comes to physical activities, intense workouts can prolong the state of being angry, as they elevate cortisol levels, increase heart rate and breathing, and cause muscle tension. A recent review of 154 studies found that activities such as jogging and stair-climbing can actually increase anger levels.
As for rage rooms, initially they might provide a sense of release, but they can ultimately reinforce aggressive coping strategies and make people more angry over time. When it comes to verbal or written catharsis, like venting or journaling, these tend to feed angry thoughts and feelings rather than helping to let them go.
So what should you do instead? Moving your body in a controlled manner, discussing your anger with the intention to process and problem-solve, and channelling your energy can all be healthy tools for managing anger effectively.
Start by regulating your body to help reduce the impact of the stress response. Low-intensity exercises such as stretching, foam rolling, or even massage can help relieve muscle tension associated with anger. A short walk in nature or gentle yoga can also be beneficial.
While unchecked ranting is not helpful, discussing your thoughts and feelings in a thoughtful manner can lead to finding solutions. Journal prompts that explore the underlying causes of your anger or encourage problem-solving can be especially useful. Mindful journaling can help you recognize distorted thought patterns and learn to manage them better.
When speaking to friends, be intentional in your approach. Focus on asking yourself whether you're venting to process your feelings or simply trying to unload. Setting a time limit for yourself can prevent too much ruminating.
Getting creative by painting, writing poetry, or making music can also provide healthy outlets for your emotions. Remember that anger serves as a signal for injustice, and it can inspire you to take action to correct it. By addressing the root cause of your anger, you can transform your feelings of frustration into empowerment.
Ultimately, remember that constructively managing anger is about accepting, processing, and channelling your emotions—not intensifying them. Choose strategies that work best for you, and seek the guidance of a mental health professional if needed.
Sources:
- Why We Get Mad: How to Use Your Anger for Positive Change – Ryan Martin, PhD
- The Psychological Importance of Emotional Control and Regulation
- Cognitive Behavioral Therapy for Chronic Depression: A Complete Guide – Judith S. Beck
- Anger Workbooks for Adults, Teens, and Children – Cherise Stewart, LMFT
- Dr. Ryan Martin, known as the "Anger Professor," suggests that activities like rage room sessions, running, or venting to a friend may offer temporary relief but can prolong feelings of anger in the long run.
- Activities such as jogging and stair-climbing, as well as intense workouts, can increase anger levels according to a review of 154 studies.
- Rage rooms might initially provide a sense of release, but they can ultimately reinforce aggressive coping strategies and make people more angry over time.
- Journaling or venting tend to feed angry thoughts and feelings instead of helping to let them go, according to numerous studies on emotional control and regulation.
- To effectively manage anger, one should consider low-intensity exercises like stretching or massage, mindful discussions for problem-solving, creative outlets like painting or poetry, and addressing the root cause of anger to transform frustration into empowerment.
