THE CONVERSATION: Feeling angry? Don’t blow off steam. Try these tips instead

Anger is a common emotion that most people experience from time to time. However, reacting impulsively can lead to negative consequences. Instead of resorting to "blowing off steam" by engaging in physical activities like running or climbing stairs, there are better strategies to manage anger. These evidence-based techniques include distraction, mindfulness, and cognitive reappraisal.

Exercise may seem like a natural way to release pent-up anger, but it can sometimes have the opposite effect. Going for a run or climbing stairs can increase arousal, making you even angrier and more likely to act aggressively. However, there are healthier alternatives to alleviate anger. One such method is distraction, which involves shifting your focus to something else, such as a neutral activity, game, or happy memory.

Research shows that around 85% of participants in a study were able to successfully reduce their anger by engaging in distraction.

Another effective technique is mindfulness meditation. This practice involves being fully aware of your body, thoughts, feelings, and emotions in the present moment, without judgment. By accepting your anger and not reacting to it, you can lower your arousal levels. Mindfulness has been found to be effective in reducing anger and aggression, regardless of age, culture, or background.

Cognitive reappraisal is another strategy that can help you reframe your perspective on the situation that triggered your anger. By looking at the situation from an outsider's point of view or imagining yourself as a detached observer, you can create psychological distance and reduce the personal impact of the provocation. People who habitually use cognitive reappraisal tend to experience less anger, aggression, and have healthier cardiovascular responses to provocation.

While these techniques can significantly improve your relationships, well-being, and even heart health, it's essential to recognize when professional help may be necessary. If your anger episodes are frequent, distressing, long-lasting, or accompanied by aggression, seeking the guidance of a mental health professional could be beneficial.