Feeling angry? Don't blow off steam. Try these tips instead

Feeling angry is more than just an emotion; it triggers physical changes like a flushed face, increased heart rate, blood pressure and breathing, and sweating. Around 22% of people experience anger regularly, with about 8% finding it negatively impacts their lives. Though most anger doesn't lead to aggression, some activities thought to release tension, such as running or climbing stairs, might actually heighten anger and aggression.

A common response to anger is to "blow off some steam," a concept popularized by Sigmund Freud. However, this physical exertion can actually increase arousal and intensify feelings of anger. The best approach to manage anger is often to let it pass on its own within 30 minutes. Constantly ruminating on the event and planning your revenge can actually exacerbate anger and aggression.

Distraction techniques work better than rumination. Engage in non-aggressive activities like reading, recalling happy memories, or playing non-violent games on your phone. These actions allow the physical arousal to dissipate, reducing feelings of anger.

Mindfulness meditation can also be effective. This involves being fully present and aware of your thoughts and emotions without judgment. It helps lower arousal levels and teaches acceptance of anger, making it easier to handle without reacting aggressively.

Another strategy is cognitive reappraisal, which involves viewing the situation from an objective perspective to reduce personal anger. For instance, try to see the provoker's situation from an outsider's view. This can create psychological distance and lead to more constructive thinking and less personal anger.

Activities like relaxation exercises, yoga, and meditation have all been shown to reduce anger across various age groups and cultures. If your anger is frequent, distressing, long-lasting, or accompanied by aggression, it may be wise to seek professional help.