Do you want to vent your anger? Be careful about the harm this method may cause to your body

Do you want to vent your anger? Be careful about the harm this method may cause to your body

In daily life, we will inevitably encounter various things that make us angry and furious. Whether it is pressure at work, conflicts in interpersonal relationships, or unhappiness in life, anger always seems to follow us. When anger strikes, many people will subconsciously think: the best way is to vent these negative emotions, otherwise it will be bad for the body if they are kept in their hearts. However, does this seemingly reasonable idea really have a scientific basis?

1. Traditional concept: Is venting anger a good thing?

For a long time, people generally believe that anger is a negative emotion that needs to be "cleaned up". Freud's psychoanalytic theory has further deepened this concept. He compared anger to a kind of pressure or energy. When it accumulates to a certain level, it needs to be released through venting, otherwise it will cause harm to mental health. This theory is figuratively called "mental detoxification". Just like a steam pot needs to open the valve to release pressure, venting anger is believed to reduce inner tension and conflict.

This concept is also widely used in daily life. When many people are angry, they will choose to yell, hit objects, or even talk to others, hoping to "get rid of" their anger through these methods. However, the latest scientific research has questioned this traditional concept.

2. Latest research: Venting anger may backfire

Researchers at Ohio State University in the United States published a study in the journal Clinical Psychology Review. After analyzing more than 150 studies involving 10,189 participants, they found that venting anger not only fails to effectively reduce anger, but may make the situation worse.

Research has shown that the generation of anger is closely related to complex physiological and psychological mechanisms. From a physiological perspective, anger quickly triggers the body's "fight or flight" response, leading to physiological changes such as increased heart rate and blood pressure. This highly physiologically activated state is like a machine that heats up instantly. It takes a process to cool down, so it is difficult to calm down quickly.

From a psychological perspective, anger is often closely tied to personal values, expectations, and beliefs. When these are challenged or threatened, individuals may experience a strong sense of injustice and hurt, which intensifies anger. In addition, when angry, areas of the brain associated with emotion regulation (such as the prefrontal cortex) may be highly activated, affecting rational decision-making and emotion regulation abilities.

The study also found that venting anger (such as yelling and punching objects) may further increase physiological arousal and lead to more anger. This is because these behaviors will cause the body to release more neurotransmitters (such as adrenaline), further speeding up the heart rate and breathing rate, making the body more tense. In other words, venting anger not only does not "detoxify", but may make the anger value "break through the upper limit".

3. Why is venting anger counterproductive?

Increased physiological arousal When you are angry, your body's sympathetic nervous system is activated, releasing a large amount of neurotransmitters, causing your heart rate to increase and your blood pressure to rise. At this time, if you choose to "de-stress" through exercise or venting, it will further increase your physiological arousal. For example, yelling or punching an object may make the body mistakenly think that a stronger stress response is needed, thereby intensifying anger.

Misjudgment of the brain Cognitive neuroscience research has found that the brain areas activated by physical pain and emotional pain are highly overlapped. This means that it is difficult for the brain to distinguish whether the heartbeat is accelerated due to exercise or the breathing is rapid due to anger. Therefore, venting anger may cause the brain to misjudge and further aggravate anger.

Lack of rational solutions When angry, people tend to focus on blaming others or external circumstances rather than looking for constructive solutions. This impulsive behavior not only fails to solve the problem, but may also lead to more conflicts and negative emotions.

4. How to properly manage anger

Since venting anger is not a good option, how can we properly manage anger? Research shows that the truly effective way to manage anger is to reduce physiological arousal.

Deep breathing is a simple and effective way to help slow down your heart rate and lower your blood pressure. By taking deep breaths, we can inhale more oxygen and expel carbon dioxide from the body, allowing the body to gradually transition from a tense state to a calm state. Try to inhale slowly, hold for a few seconds, then exhale slowly, repeat several times, and you will feel your body gradually relax.

Close your eyes. Anger is often caused by the feeling of provocation, threat and danger. These stimuli enter the brain through the senses and trigger a series of physiological and psychological reactions. Closing your eyes can cut off the main information input channel of vision and reduce the impact of external stimuli on the brain. While closing your eyes, try deep breathing or meditation to help further reduce the level of physiological arousal.

Counting numbers Simply counting from 1 to 10 can effectively reduce physiological arousal and thus relieve anger. The counting activity is an attention diversion technique. When we start counting, our attention is focused on the numbers instead of the angry emotion. This process provides us with a buffer time, giving us the opportunity to reassess the situation and find more effective coping strategies.

Relaxation and meditation Relaxation and meditation can effectively reduce the activity of the sympathetic nervous system, encourage the parasympathetic nervous system to play a greater role, and restore the body's balance. Through meditation, we can focus on the current feelings instead of being swayed by anger.

Exercise (but not to vent) While strenuous exercise may exacerbate anger, some low-intensity exercises (such as walking and yoga) can help relieve tension. These exercises promote the release of endorphins, a neurotransmitter that produces a feeling of pleasure.

Anger is an unavoidable emotion, but how to manage anger is a science. Traditional venting anger may intensify anger. On the contrary, anger can be managed more effectively by reducing physiological arousal (such as taking deep breaths, closing your eyes, counting numbers, etc.).

Next time you feel angry, try these techniques instead of acting out impulsively.

Remember, true emotional management is not about “getting rid of” the anger, but about calming down the body and brain and finding more rational solutions. Protect your physical and mental health.