Storming Off In Anger Can Backfire By Keeping You Frustrated For Longer, Claims Study

Last Updated:November 13, 2025, 14:18 IST

A recent study reveals that while venting or shouting reduces it by only 1%, non-arousal techniques like deep breathing and relaxation can actually reduce anger by 25%

When a person becomes angry, the sympathetic nervous system activates, increasing heart rate, blood pressure, and muscle tension (Image: Getty)

Anger is a complex emotion that is often misunderstood. It is not merely a reaction to external events but a combination of physiological arousal, cognitive appraisal, and learned behavioural patterns. When individuals feel wronged or frustrated, the instinct is often to express that anger by yelling, arguing, or even engaging in physical activity in the hope that releasing it will provide relief. Whether raising the voice in conversation, sharing grievances with a friend, or even physically exerting energy through exercise, many believe that venting serves as an emotional safety valve.

A 2024-2025 study found that techniques like deep breathing, mindfulness, and relaxation can reduce anger by about 25%, making people calmer and less aggressive. In contrast, venting shouting, arguing, or hitting something to “blow off steam” barely makes a difference, reducing anger by only about 1%. In simple terms, letting anger out does almost nothing, while calming techniques could really work.

In contrast, venting behaviours whether verbal, physical, or emotional produced negligible reductions. These findings challenge long-held assumptions about the utility of cathartic release, showing that attempting to “blow off steam” may maintain or even heighten the emotional state it is intended to alleviate.

Why Does Venting Fail to Reduce Anger?

Anger is not solely a psychological state; it is deeply physiological. When a person becomes angry, the sympathetic nervous system activates, increasing heart rate, blood pressure, and muscle tension. This activation prepares the body for fight-or-flight responses. Cognitive appraisal, how an individual interprets events as threatening, unfair, or frustrating interacts with these bodily changes, creating a feedback loop that intensifies anger.

High-arousal behaviours such as verbal outbursts, physical aggression, or intense exercise do not reduce this state. By expressing anger outwardly, the body interprets the situation as ongoing threat, maintaining sympathetic activation. Psychologists describe this as the reinforcement of arousal circuits, where venting strengthens the very patterns that prolong emotional intensity. As one expert notes, venting may feel cathartic in the short term, but it does not address the underlying physiological mechanisms.

Are ‘Rage Rooms’ Effective For Managing Suppressed Anger?

Many people turn to socially sanctioned methods such as rage rooms or vigorous exercise to release frustration. Rage rooms, which allow participants to smash objects, may provide immediate satisfaction. However, evidence suggests that the relief is temporary and does not alter the underlying cognitive appraisal or physiological arousal that sustains anger.

Similarly, exercise, while beneficial for general health, does not reliably reduce anger if undertaken specifically to discharge emotion. In some cases, it may even elevate arousal, keeping individuals in a heightened state of readiness for conflict.

The study demonstrates that arousal-increasing activities, including these approaches, have negligible effect sizes, indicating that they do not reliably reduce anger. The problem lies not in the action itself but in its function: if the activity maintains or amplifies arousal, it cannot facilitate emotional regulation.

How Does Anger for Health and Relationships?

Chronic anger is associated with numerous health risks, including elevated blood pressure, cardiovascular strain, impaired decision-making, and decreased relationship satisfaction. Evidence-based anger management strategies can improve emotional resilience, workplace performance, and interpersonal interactions. In professional settings, structured interventions, such as guided relaxation exercises or short mindfulness breaks, can reduce workplace tension and enhance team functioning.

Understanding anger as both a cognitive and physiological process reframes how it can be addressed. Rather than relying on reactive venting, individuals are encouraged to engage in strategies that calm the body and mind, promote reflection, and facilitate problem-solving. Over time, these practices can reduce the frequency and intensity of anger episodes and support overall well-being.

What Are the Most Effective Techniques to Reduce Anger?

Research consistently supports arousal-decreasing techniques as the most effective methods for anger management. Deep diaphragmatic breathing slows heart rate, reduces muscle tension, and shifts the body from sympathetic to parasympathetic dominance. Mindfulness meditation allows individuals to observe thoughts and sensations non-judgmentally, interrupting rumination and reducing cognitive reinforcement of anger.

Progressive muscle relaxation or slow-flow yoga engages both attention and movement to release tension. Short, deliberate time-outs, where individuals step away from emotionally charged situations, allow physiological arousal to decrease before cognitive engagement.

Across diverse populations men and women, students and non-students, offenders and non-offenders — these techniques consistently produce reductions in anger intensity and aggression. Their effectiveness is robust across laboratory and real-world settings, indicating that regulating arousal is a key determinant in emotional relief.

Can Mental Techniques Improve Anger Management?

While lowering physiological arousal is central to managing anger, combining this with cognitive strategies enhances outcomes. Identifying triggers, reframing interpretations, and focusing on constructive problem-solving prevents recurring patterns of emotional escalation. Programs that integrate both cognitive restructuring and arousal-reducing practices demonstrate superior results in immediate anger reduction and long-term emotional regulation.

For instance, noticing early physical signs of anger, such as clenched fists, jaw tension, or rapid breathing, can prompt the individual to pause, engage in controlled breathing, and reflect on the source of frustration. This approach interrupts the feedback loop that perpetuates anger and allows for deliberate, measured responses rather than impulsive reactions.

Do Gender and Cultural Factors Influence Anger Response?

Physiological responses to anger are largely universal, yet cultural norms and gendered expression patterns influence how anger is displayed and managed. Men are more likely to engage in outward, physical expressions of anger, while women may express anger relationally or through rumination. Socially, certain environments, such as high-stress workplaces, may normalise aggressive displays or verbal venting.

Despite these differences, the underlying principle remains: regulating arousal is essential for effective emotional management. Interventions that focus on physiological calming, therefore, offer broad applicability across genders and cultural contexts.

What Are Some Ways to Manage Anger on a Daily Basis?

1. Recognise early signs of anger: observe physical cues such as tension, accelerated breathing, or irritability.
2. Pause deliberately: take short breaks of two to three minutes to engage in slow, controlled breathing, such as inhaling for four seconds, holding for two, and exhaling for six.
3. Practice mindfulness or meditation: focus attention on the present moment without judgment to reduce rumination.
4. Engage in progressive muscle relaxation or yoga: release physical tension through attentive movements or sequential muscle tensing and relaxation.
5. Reframe cognitively: identify controllable aspects of a situation, focus on constructive solutions, and reinterpret events from a neutral perspective.
6. Integrate into daily routines: regular practice strengthens the nervous system’s ability to down-regulate arousal and supports sustainable emotional regulation.
7. Seek professional guidance if required: frequent, intense, or chronic anger may necessitate structured therapeutic support combining cognitive and physiological strategies.

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In contrast, venting behaviours whether verbal, physical, or emotional produced negligible reductions. These findings challenge long-held assumptions about the utility of cathartic release, showing that attempting to “blow off steam” may maintain or even heighten the emotional state it is intended to alleviate.

Why Does Venting Fail to Reduce Anger?

Anger is not solely a psychological state; it is deeply physiological. When a person becomes angry, the sympathetic nervous system activates, increasing heart rate, blood pressure, and muscle tension. This activation prepares the body for fight-or-flight responses. Cognitive appraisal, how an individual interprets events as threatening, unfair, or frustrating interacts with these bodily changes, creating a feedback loop that intensifies anger.

High-arousal behaviours such as verbal outbursts, physical aggression, or intense exercise do not reduce this state. By expressing anger outwardly, the body interprets the situation as ongoing threat, maintaining sympathetic activation. Psychologists describe this as the reinforcement of arousal circuits, where venting strengthens the very patterns that prolong emotional intensity. As one expert notes, venting may feel cathartic in the short term, but it does not address the underlying physiological mechanisms.

Are ‘Rage Rooms’ Effective For Managing Suppressed Anger?

Many people turn to socially sanctioned methods such as rage rooms or vigorous exercise to release frustration. Rage rooms, which allow participants to smash objects, may provide immediate satisfaction. However, evidence suggests that the relief is temporary and does not alter the underlying cognitive appraisal or physiological arousal that sustains anger.

Similarly, exercise, while beneficial for general health, does not reliably reduce anger if undertaken specifically to discharge emotion. In some cases, it may even elevate arousal, keeping individuals in a heightened state of readiness for conflict.

The study demonstrates that arousal-increasing activities, including these approaches, have negligible effect sizes, indicating that they do not reliably reduce anger. The problem lies not in the action itself but in its function: if the activity maintains or amplifies arousal, it cannot facilitate emotional regulation.

How Does Anger for Health and Relationships?

Chronic anger is associated with numerous health risks, including elevated blood pressure, cardiovascular strain, impaired decision-making, and decreased relationship satisfaction. Evidence-based anger management strategies can improve emotional resilience, workplace performance, and interpersonal interactions. In professional settings, structured interventions, such as guided relaxation exercises or short mindfulness breaks, can reduce workplace tension and enhance team functioning.

Understanding anger as both a cognitive and physiological process reframes how it can be addressed. Rather than relying on reactive venting, individuals are encouraged to engage in strategies that calm the body and mind, promote reflection, and facilitate problem-solving. Over time, these practices can reduce the frequency and intensity of anger episodes and support overall well-being.

What Are the Most Effective Techniques to Reduce Anger?

Research consistently supports arousal-decreasing techniques as the most effective methods for anger management. Deep diaphragmatic breathing slows heart rate, reduces muscle tension, and shifts the body from sympathetic to parasympathetic dominance. Mindfulness meditation allows individuals to observe thoughts and sensations non-judgmentally, interrupting rumination and reducing cognitive reinforcement of anger.

Progressive muscle relaxation or slow-flow yoga engages both attention and movement to release tension. Short, deliberate time-outs, where individuals step away from emotionally charged situations, allow physiological arousal to decrease before cognitive engagement.

Across diverse populations men and women, students and non-students, offenders and non-offenders — these techniques consistently produce reductions in anger intensity and aggression. Their effectiveness is robust across laboratory and real-world settings, indicating that regulating arousal is a key determinant in emotional relief.

Can Mental Techniques Improve Anger Management?

While lowering physiological arousal is central to managing anger, combining this with cognitive strategies enhances outcomes. Identifying triggers, reframing interpretations, and focusing on constructive problem-solving prevents recurring patterns of emotional escalation. Programs that integrate both cognitive restructuring and arousal-reducing practices demonstrate superior results in immediate anger reduction and long-term emotional regulation.

For instance, noticing early physical signs of anger, such as clenched fists, jaw tension, or rapid breathing, can prompt the individual to pause, engage in controlled breathing, and reflect on the source of frustration. This approach interrupts the feedback loop that perpetuates anger and allows for deliberate, measured responses rather than impulsive reactions.

Do Gender and Cultural Factors Influence Anger Response?

Physiological responses to anger are largely universal, yet cultural norms and gendered expression patterns influence how anger is displayed and managed. Men are more likely to engage in outward, physical expressions of anger, while women may express anger relationally or through rumination. Socially, certain environments, such as high-stress workplaces, may normalise aggressive displays or verbal venting.

Despite these differences, the underlying principle remains: regulating arousal is essential for effective emotional management. Interventions that focus on physiological calming, therefore, offer broad applicability across genders and cultural contexts.

What Are Some Ways to Manage Anger on a Daily Basis?

1. Recognise early signs of anger: observe physical cues such as tension, accelerated breathing, or irritability.
2. Pause deliberately: take short breaks of two to three minutes to engage in slow, controlled breathing, such as inhaling for four seconds, holding for two, and exhaling for six.
3. Practice mindfulness or meditation: focus attention on the present moment without judgment to reduce rumination.
4. Engage in progressive muscle relaxation or yoga: release physical tension through attentive movements or sequential muscle tensing and relaxation.
5. Reframe cognitively: identify controllable aspects of a situation, focus on constructive solutions, and reinterpret events from a neutral perspective.
6. Integrate into daily routines: regular practice strengthens the nervous system’s ability to down-regulate arousal and supports sustainable emotional regulation.
7. Seek professional guidance if required: frequent, intense, or chronic anger may necessitate structured therapeutic support combining cognitive and physiological strategies.

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