What Actually Helps with Anger? A New Review Has Some Surprising Answers
Read the full article on ScienceDirect
A recent meta-analysis published in Clinical Psychology Review takes a close look at what works—and what doesn’t—when it comes to managing anger. The study, led by researchers Sophie L. Kjærvik and Brad J. Bushman, reviewed 154 studies with over 10,000 participants to determine how different types of anger management activities affect anger, hostility, and aggression. The key question? Whether calming the body down or ramping it up leads to better emotional regulation.
The findings were striking. Activities that decrease physiological arousal—such as mindfulness, yoga, breathing exercises, and meditation—consistently reduced anger and aggression across diverse populations and settings. These “cooling down” techniques were effective regardless of delivery method (in-person, group, digital, etc.), and showed benefits for both state (in-the-moment) and trait (long-term) anger. In contrast, arousal-increasing activities—like hitting a punching bag or going for a vigorous run—did not significantly reduce anger. In some cases, they made things worse.
The study challenges popular ideas about “venting” as a healthy outlet for anger. While it may feel cathartic in the moment, the evidence suggests that such practices are not especially effective in reducing angry feelings over time. Notably, the activities that combined calming techniques with cognitive elements (like mindfulness-based therapies) were especially potent.
As with all research, there are limitations. The included studies varied widely in design, populations, and activity types. Additionally, while arousal-increasing methods were generally ineffective, a few specific practices (like aerobic exercise in structured group settings) showed potential benefits—highlighting the complexity of emotional regulation.
In my own clinical work, I focus primarily on prevention and managing arousal through calming strategies, including breathwork and mindfulness. That said, I do occasionally recommend “venting arousal”—when used judiciously and paired with insight-oriented work, it can sometimes serve a purpose. The key is understanding when and how these tools fit into the bigger picture of a person’s emotional landscape.