The most effective method for calming anger

When anger rises, many seek ways to soothe it, each in their own manner. Recent research sheds light on a surprising approach: rather than venting, it seems more effective to prioritize calmness.

A review of 154 studies indeed revealed that certain tactics often recommended for managing anger, such as jogging or cycling, are not effective in calming people down. This is the main finding of the review published in Clinical Psychology Review, which examined how activities influencing physical arousal can affect anger and aggression.


Arousal, as described by researchers, is the level of alertness and energy in a person. When in a state of high physical arousal, one observes an increase in heart rate, blood pressure, respiratory rate, and skin conductance due to the activity of sweat glands. Anger is a negative emotion associated with high physical arousal.

This study revealed that activities influencing arousal levels have a profound impact on anger and aggression. By engaging in activities that decrease arousal, such as deep breathing, muscle relaxation, yoga, meditation, and mindfulness, it is possible to control feelings of anger and aggressive impulses. This meta-analysis, conducted on participants from multiple studies, showed that these activities work in various contexts, both in the laboratory and in real life, in group or individual settings, and for people from different backgrounds.

Conversely, some activities used to manage anger can worsen arousal and increase levels of anger and aggression. For example, jogging, often recommended for relieving stress, actually increased anger in the studies reviewed. On the other hand, playing ball sports and attending physical education classes decreased anger, perhaps because they are fun group activities that evoke positive emotions.

Similarly, expressing anger does not have a therapeutic effect. This contradicts the idea that it is good to "blow off steam" or "let it all out". Avoiding screaming into a pillow or hitting a punching bag seems to be more beneficial for anger management.

This study thus highlights the importance of prioritizing calmness to effectively manage anger. By focusing on activities that promote relaxation, it is possible to better control emotions, enabling one to face difficult situations in a calmer and more confident manner.