The idea that venting anger helps reduce it has long been a common belief, and it appears in countless self-help books and popular articles that promote shouting, hitting objects, or intense exercise as a way to let off steam. New research now questions that assumption.
A team at Ohio State University reviewed 154 studies and examined each source for measurements of anger intensity before and after a venting episode. The analysis found little evidence that releasing anger, whether through shouting, hitting pillows, or physical activity, actually lowers it. In fact, the opposite may be true.
Brad Bushman, lead author and communication scientist, called the venting myth “dangerous.” He noted that while aggressive outbursts might feel satisfying in the moment, they often intensify rather than resolve anger. He argued that the short-term relief reported by many people does not translate into long-term reduction. “People think they need to blow off steam, but our research shows that any positive feeling from venting actually fuels aggression,” he said.
Read Also: Disney Plus Launches 4.99 Euro Subscription in Italy for Youth
Instead of venting, the study suggests strategies that lower arousal. Simple relaxation techniques, like progressive muscle relaxation or deep breathing, work as effectively as mindfulness or meditation. Progressive muscle relaxation involves tensing each muscle group for a few seconds and then releasing the tension, which helps the nervous system calm down. Deep breathing, often taught in basic stress courses, slows the heart rate and lowers cortisol levels. Even yoga, which can be more active, helps by shifting focus to breath and calmness.
Sophie Kjærvik, co-author and communication expert at Virginia Commonwealth University, emphasized that these methods don’t require professional help. Free apps or guided videos can provide the same benefits, and many of these digital tools are available at no cost on both iOS and Android platforms. Guided videos typically last between five and ten minutes, making them easy to fit into a busy schedule. The key, she said, is reducing physical tension rather than amplifying it.