{"id":164047,"date":"2026-04-21T01:00:00","date_gmt":"2026-04-21T00:00:00","guid":{"rendered":"https:\/\/watchman.news\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/"},"modified":"2026-04-21T05:19:59","modified_gmt":"2026-04-21T05:19:59","slug":"venting-makes-anger-worse-to-quell-anger-do-this-instead","status":"publish","type":"post","link":"https:\/\/watchman.news\/uk\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/","title":{"rendered":"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead"},"content":{"rendered":"
\n
\n
\n
\n<\/p>\n

A New Series of Health Insights Is on the\u00a0Way<\/p>\n<\/div>\n

\n
\u0412\u0410\u0416\u041b\u0418\u0412\u041e<\/div>\n
\n

A New Series of Health Insights Is on the\u00a0Way<\/p>\n

Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what\u2019s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing \u2192<\/a>\n<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

You\u2019ve probably heard that letting off steam by hitting a punching bag or going for a run helps you cool down when you\u2019re angry. But recent evidence says otherwise. A review published in Clinical Psychology Review found that these approaches don\u2019t just fail to reduce anger \u2014 they might make it worse.1<\/span><\/sup><\/p>\n

That\u2019s a problem, because anger isn\u2019t just uncomfortable. It\u2019s dangerous. While anger is a normal emotion, it becomes a serious threat to your health and relationships when you don\u2019t have the tools to calm it down. Instead of \u201cblowing off steam,\u201d you need to cool the system down. Let\u2019s look at the science behind what really works to settle down when you\u2019re overwhelmed by anger.<\/p>\n

\n
\n<\/figure>\n<\/div>\n

Calming Down Is Better Than Blowing Off Steam<\/h2>\n

A large-scale meta-analysis published in Clinical Psychology Review reviewed 154 studies involving 10,189 participants to uncover what actually works for reducing anger.2<\/span><\/sup><\/p>\n

The goal was to evaluate the effectiveness of activities that either increase or decrease bodily alertness \u2014 things like hitting a punching bag or going for a jog versus meditation or intentional breathing. The popular belief that venting helps you feel better didn\u2019t hold up. In fact, the opposite was true. Only calming, arousal-reducing activities consistently helped.<\/p>\n

\n

\u2022 <\/span>Anger dropped significantly in those who practiced calming techniques \u2014<\/strong> The researchers found that calming activities like breathing exercises, meditation, and yoga led to a large reduction in anger. In contrast, activities that increased arousal had no meaningful effect on anger or aggression. In other words, trying to \u201clet it out\u201d by doing something intense didn\u2019t help.<\/p>\n

\u2022 <\/span>Anger, hostility and aggression all improved with calming interventions \u2014<\/strong> The data showed that these calming methods didn\u2019t just reduce angry feelings \u2014 they also lowered hostility, which is the mental attitude behind anger, and aggressive behavior \u2014 how that anger gets expressed.<\/p>\n

\u2022 <\/span>Time didn\u2019t reduce the effectiveness of calming methods \u2014<\/strong> Calming methods worked regardless of how long the session was or how many sessions someone completed. Whether the intervention was a single 20-minute guided breathing practice or a longer multi-week meditation program, the effect remained stable. So, if you\u2019re pressed for time, even short sessions make a difference, as long as they help you slow down rather than rev up.<\/p>\n<\/div>\n

Meditation and Mindfulness Deliver the Strongest Benefits<\/h2>\n

Not all calming techniques worked equally. Meditation delivered the strongest results, followed by mindfulness, relaxation and yoga. This shows structured practices that help you focus your mind and body \u2014 not just passive rest \u2014 have a powerful effect on cooling down your internal state.<\/p>\n

\n

\u2022 <\/span>Combining cognitive and calming strategies produced stronger results \u2014<\/strong> Activities that combined a calming physical experience, like slowing your breath, with a cognitive process, like focusing your thoughts or practicing kindness, were more effective than physical relaxation alone.<\/p>\n

Cognitive-focused interventions lowered anger more than arousal-only approaches. This suggests that your mindset matters \u2014 calming your body helps, but calming your thoughts<\/a> amplifies the effect.<\/p>\n

\u2022 <\/span>Arousal-increasing activities failed to reduce anger and even made it worse \u2014<\/strong> Dealing with anger physically didn\u2019t help. Whether it was punching a bag, doing martial arts or going for a run, these arousal-increasing methods had little or no impact on anger levels. In some cases, they made things worse.<\/p>\n

For example, jogging was associated with an increase in anger. Stair climbing and rowing also showed trends toward increased anger, while only ball sports and aerobic group activities produced slight improvements. But the majority of these intense, energizing activities failed to bring emotions down.<\/p>\n

\u2022 <\/span>Jogging may increase anger by fueling frustration \u2014<\/strong> Researchers noted that jogging might raise anger because of its repetitive nature. It may not offer enough mental stimulation or emotional release, which makes frustration worse instead of better. Some people also feel trapped or powerless while jogging \u2014 like on a treadmill \u2014 which feeds feelings of irritation or stress<\/a>.<\/p>\n

\u2022 <\/span>Relaxing techniques lower heart rate and engage the parasympathetic nervous system \u2014<\/strong> While the study didn\u2019t dig deeply into biological mechanisms, the known science behind relaxation helps explain why it works.<\/p>\n

Calming practices stimulate your parasympathetic nervous system \u2014 also called the \u201crest and digest\u201d branch \u2014 which helps slow your heart rate, lower blood pressure, and ease muscle tension. This shuts off the fight-or-flight response that fuels anger and aggression.<\/p>\n

\u2022 <\/span>Mindfulness increases self-awareness and emotional control \u2014<\/strong> Mindfulness<\/a> \u2014 intentionally paying attention to the present moment \u2014 activates parts of your brain that help regulate emotion. When you practice it regularly, you gain more control over impulsive reactions and develop more patience. It builds what psychologists call \u201cself-efficacy,\u201d or your belief that you can manage your feelings and actions effectively.<\/p>\n<\/div>\n

Use Relaxation to Interrupt the Anger Loop<\/h2>\n

You don\u2019t have to be at the mercy of your anger. You can stop the stress response before it spirals out of control \u2014 but to do that, you need to interrupt the cycle early. When you feel your body revving up, your breathing changing or your shoulders tightening, that\u2019s your signal to act. The research is clear: the more you try to blow off steam, the more pressure you build. The only reliable path out is through relaxation.<\/p>\n

Your goal is to reduce your physiological arousal \u2014 the state of high energy and tension that primes you to lash out. Whether you\u2019re dealing with everyday irritations or chronic anger that affects your relationships and health, these strategies give you tools to regain control. Below are five steps you can take to cool your nervous system and calm your mind<\/a>.<\/p>\n

\n

1. <\/span>Shift from reaction to awareness with mindfulness \u2014<\/strong> If you\u2019re a person who reacts quickly when upset, learning mindfulness will help you notice what\u2019s happening before you explode. That\u2019s your opportunity to choose a different response. Mindfulness means paying attention to your thoughts, body, and feelings without judging them.<\/p>\n

Try to observe your breath or sensations for five minutes a day. This gives your brain space to reset and reduces emotional reactivity over time.<\/p>\n

2. <\/span>Use intentional breathing to lower your internal pressure \u2014<\/strong> Instead of taking deep, vertical breaths that trigger the stress response, practice horizontal breathing<\/a>. This means expanding your ribcage sideways rather than lifting your chest upward. Horizontal breathing promotes relaxation<\/a> by avoiding the activation of stress pathways in your nervous system.<\/p>\n

Do this for a few minutes, especially when you notice frustration building. You\u2019ll likely feel your heart rate slowing and your shoulders dropping. This is your body exiting the fight-or-flight state that fuels anger.<\/p>\n

3. <\/span>Try meditation to retrain your stress response \u2014<\/strong> If you struggle with persistent anger or resentment, meditation<\/a> is a valuable long-term strategy. The research found it was the most powerful calming tool available.<\/p>\n

You don\u2019t have to do anything fancy \u2014 just sit quietly, close your eyes and focus on your breath or a calming word. Guided meditations are helpful if you’re just getting started. Aim for 10 minutes a day. Over time, this rewires how your brain handles stress and improves emotional control.<\/p>\n

4. <\/span>Use movement wisely to release \u2014 not increase \u2014 tension \u2014<\/strong> If you\u2019re someone who usually punches a bag or goes for a hard run to deal with anger, be aware that those high-intensity efforts could make it worse. Instead, try yoga, walking in nature, or gentle stretching. These movements help lower adrenaline and cortisol<\/a>, the hormones that drive your internal storm. They also keep your body active while allowing your nervous system to calm.<\/p>\n

5. <\/span>Practice regular relaxation before the anger hits \u2014<\/strong> If your stress builds over the day and then explodes, you\u2019re not alone \u2014 but you don\u2019t have to wait until the pressure gets too high. Build calming routines into your life daily, such as listening to calming music, doing progressive muscle relaxation, taking a quiet walk after work, or sitting on your porch without your phone. <\/p>\n

The key is consistency. You\u2019ll start to notice that your baseline anger level drops, and you\u2019ll have more space to respond instead of react. When you calm your body, you calm your mind. And when your mind is calm, you take back control over your choices. That\u2019s how real change starts.<\/p>\n<\/div>\n

FAQs About Anger<\/h2>\n
\n
\n

Q: How does anger affect my health if I don\u2019t deal with it properly?<\/span><\/strong><\/p>\n

A: <\/strong>Uncontrolled anger activates your fight-or-flight stress response, which raises your heart rate, blood pressure, and adrenaline. Over time, this state of constant arousal increases your risk of heart disease, weakens your immune system and contributes to chronic inflammation. It also harms relationships and decision-making.<\/p>\n<\/div>\n

\n

Q: Is venting or \u201cblowing off steam\u201d actually helpful for anger?<\/span><\/strong><\/p>\n

A: <\/strong>No. Contrary to popular belief, venting makes anger worse. According to the Clinical Psychology Review, venting \u2014 through yelling, punching pillows or aggressive workouts \u2014 tends to reinforce angry behavior and increase hostility rather than reduce it.<\/p>\n<\/div>\n

\n

Q: What\u2019s the most effective way to calm down when I\u2019m angry?<\/span><\/strong><\/p>\n

A: <\/strong>The most effective approach is to calm your body through relaxation techniques like intentional breathing, meditation, and mindfulness. These practices reduce physiological arousal and interrupt the anger cycle. Over time, they help rewire your brain to handle stress more calmly.<\/p>\n<\/div>\n

\n

Q: What type of exercise helps with anger control?<\/span><\/strong><\/p>\n

A: <\/strong>Low-arousal movement like yoga, walking, or stretching is ideal. High-intensity workouts \u2014 like running or boxing \u2014 actually increase anger for some people. Choose movement that soothes rather than stimulates.<\/p>\n<\/div>\n

\n

Q: How often should I practice these techniques to see results?<\/span><\/strong><\/p>\n

A: <\/strong>Daily practice is key. Even five to 10 minutes of mindfulness or relaxation each day helps lower your baseline stress and makes you less reactive. You don\u2019t need to wait until you\u2019re angry \u2014 using these tools consistently helps prevent outbursts before they start.<\/p>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

A New Series of Health Insights Is on the\u00a0Way<\/p>\n

\u0412\u0410\u0416\u041b\u0418\u0412\u041e<\/p>\n

A New Series of Health Insights Is on the\u00a0Way
\nOur team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what\u2019s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what’s changing \u2192<\/p>\n

You\u2019ve probably heard that letting off steam by hitting a punching bag or going for a run helps you cool down when you\u2019re angry. But recent evidence says otherwise. A review published in Clinical Psychology Review found that these approaches don\u2019t just fail to reduce anger \u2014 they might make it worse.1<\/p>\n

That\u2019s a problem, because anger isn\u2019t just uncomfortable. It\u2019s dangerous. While anger is a normal emotion, it becomes a serious threat to your health and relationships when you don\u2019t have the tools to calm it down. Instead of \u201cblowing off steam,\u201d you need to cool the system down. Let\u2019s look at the science behind what really works to settle down when you\u2019re overwhelmed by anger.<\/p>\n

Calming Down Is Better Than Blowing Off Steam<\/p>\n

A large-scale meta-analysis published in Clinical Psychology Review reviewed 154 studies involving 10,189 participants to uncover what actually works for reducing anger.2<\/p>\n

The goal was to evaluate the effectiveness of activities that either increase or decrease bodily alertness \u2014 things like hitting a punching bag or going for a jog versus meditation or intentional breathing. The popular belief that venting helps you feel better didn\u2019t hold up. In fact, the opposite was true. Only calming, arousal-reducing activities consistently helped.<\/p>\n

\u2022 Anger dropped significantly in those who practiced calming techniques \u2014 The researchers found that calming activities like breathing exercises, meditation, and yoga led to a large reduction in anger. In contrast, activities that increased arousal had no meaningful effect on anger or aggression. In other words, trying to \u201clet it out\u201d by doing something intense didn\u2019t help.<\/p>\n

\u2022 Anger, hostility and aggression all improved with calming interventions \u2014 The data showed that these calming methods didn\u2019t just reduce angry feelings \u2014 they also lowered hostility, which is the mental attitude behind anger, and aggressive behavior \u2014 how that anger gets expressed.<\/p>\n

\u2022 Time didn\u2019t reduce the effectiveness of calming methods \u2014 Calming methods worked regardless of how long the session was or how many sessions someone completed. Whether the intervention was a single 20-minute guided breathing practice or a longer multi-week meditation program, the effect remained stable. So, if you\u2019re pressed for time, even short sessions make a difference, as long as they help you slow down rather than rev up.<\/p>\n

Meditation and Mindfulness Deliver the Strongest Benefits<\/p>\n

Not all calming techniques worked equally. Meditation delivered the strongest results, followed by mindfulness, relaxation and yoga. This shows structured practices that help you focus your mind and body \u2014 not just passive rest \u2014 have a powerful effect on cooling down your internal state.<\/p>\n

\u2022 Combining cognitive and calming strategies produced stronger results \u2014 Activities that combined a calming physical experience, like slowing your breath, with a cognitive process, like focusing your thoughts or practicing kindness, were more effective than physical relaxation alone.<\/p>\n

Cognitive-focused interventions lowered anger more than arousal-only approaches. This suggests that your mindset matters \u2014 calming your body helps, but calming your thoughts amplifies the effect.<\/p>\n

\u2022 Arousal-increasing activities failed to reduce anger and even made it worse \u2014 Dealing with anger physically didn\u2019t help. Whether it was punching a bag, doing martial arts or going for a run, these arousal-increasing methods had little or no impact on anger levels. In some cases, they made things worse.<\/p>\n

For example, jogging was associated with an increase in anger. Stair climbing and rowing also showed trends toward increased anger, while only ball sports and aerobic group activities produced slight improvements. But the majority of these intense, energizing activities failed to bring emotions down.<\/p>\n

\u2022 Jogging may increase anger by fueling frustration \u2014 Researchers noted that jogging might raise anger because of its repetitive nature. It may not offer enough mental stimulation or emotional release, which makes frustration worse instead of better. Some people also feel trapped or powerless while jogging \u2014 like on a treadmill \u2014 which feeds feelings of irritation or stress.<\/p>\n

\u2022 Relaxing techniques lower heart rate and engage the parasympathetic nervous system \u2014 While the study didn\u2019t dig deeply into biological mechanisms, the known science behind relaxation helps explain why it works.<\/p>\n

Calming practices stimulate your parasympathetic nervous system \u2014 also called the \u201crest and digest\u201d branch \u2014 which helps slow your heart rate, lower blood pressure, and ease muscle tension. This shuts off the fight-or-flight response that fuels anger and aggression.<\/p>\n

\u2022 Mindfulness increases self-awareness and emotional control \u2014 Mindfulness \u2014 intentionally paying attention to the present moment \u2014 activates parts of your brain that help regulate emotion. When you practice it regularly, you gain more control over impulsive reactions and develop more patience. It builds what psychologists call \u201cself-efficacy,\u201d or your belief that you can manage your feelings and actions effectively.<\/p>\n

Use Relaxation to Interrupt the Anger Loop<\/p>\n

You don\u2019t have to be at the mercy of your anger. You can stop the stress response before it spirals out of control \u2014 but to do that, you need to interrupt the cycle early. When you feel your body revving up, your breathing changing or your shoulders tightening, that\u2019s your signal to act. The research is clear: the more you try to blow off steam, the more pressure you build. The only reliable path out is through relaxation.<\/p>\n

Your goal is to reduce your physiological arousal \u2014 the state of high energy and tension that primes you to lash out. Whether you\u2019re dealing with everyday irritations or chronic anger that affects your relationships and health, these strategies give you tools to regain control. Below are five steps you can take to cool your nervous system and calm your mind.<\/p>\n

1. Shift from reaction to awareness with mindfulness \u2014 If you\u2019re a person who reacts quickly when upset, learning mindfulness will help you notice what\u2019s happening before you explode. That\u2019s your opportunity to choose a different response. Mindfulness means paying attention to your thoughts, body, and feelings without judging them.<\/p>\n

Try to observe your breath or sensations for five minutes a day. This gives your brain space to reset and reduces emotional reactivity over time.<\/p>\n

2. Use intentional breathing to lower your internal pressure \u2014 Instead of taking deep, vertical breaths that trigger the stress response, practice horizontal breathing. This means expanding your ribcage sideways rather than lifting your chest upward. Horizontal breathing promotes relaxation by avoiding the activation of stress pathways in your nervous system.<\/p>\n

Do this for a few minutes, especially when you notice frustration building. You\u2019ll likely feel your heart rate slowing and your shoulders dropping. This is your body exiting the fight-or-flight state that fuels anger.<\/p>\n

3. Try meditation to retrain your stress response \u2014 If you struggle with persistent anger or resentment, meditation is a valuable long-term strategy. The research found it was the most powerful calming tool available.<\/p>\n

You don\u2019t have to do anything fancy \u2014 just sit quietly, close your eyes and focus on your breath or a calming word. Guided meditations are helpful if you’re just getting started. Aim for 10 minutes a day. Over time, this rewires how your brain handles stress and improves emotional control.<\/p>\n

4. Use movement wisely to release \u2014 not increase \u2014 tension \u2014 If you\u2019re someone who usually punches a bag or goes for a hard run to deal with anger, be aware that those high-intensity efforts could make it worse. Instead, try yoga, walking in nature, or gentle stretching. These movements help lower adrenaline and cortisol, the hormones that drive your internal storm. They also keep your body active while allowing your nervous system to calm.<\/p>\n

5. Practice regular relaxation before the anger hits \u2014 If your stress builds over the day and then explodes, you\u2019re not alone \u2014 but you don\u2019t have to wait until the pressure gets too high. Build calming routines into your life daily, such as listening to calming music, doing progressive muscle relaxation, taking a quiet walk after work, or sitting on your porch without your phone. <\/p>\n

The key is consistency. You\u2019ll start to notice that your baseline anger level drops, and you\u2019ll have more space to respond instead of react. When you calm your body, you calm your mind. And when your mind is calm, you take back control over your choices. That\u2019s how real change starts.<\/p>\n

FAQs About Anger<\/p>\n

Q: How does anger affect my health if I don\u2019t deal with it properly?
\nA: Uncontrolled anger activates your fight-or-flight stress response, which raises your heart rate, blood pressure, and adrenaline. Over time, this state of constant arousal increases your risk of heart disease, weakens your immune system and contributes to chronic inflammation. It also harms relationships and decision-making.<\/p>\n

Q: Is venting or \u201cblowing off steam\u201d actually helpful for anger?
\nA: No. Contrary to popular belief, venting makes anger worse. According to the Clinical Psychology Review, venting \u2014 through yelling, punching pillows or aggressive workouts \u2014 tends to reinforce angry behavior and increase hostility rather than reduce it.<\/p>\n

Q: What\u2019s the most effective way to calm down when I\u2019m angry?
\nA: The most effective approach is to calm your body through relaxation techniques like intentional breathing, meditation, and mindfulness. These practices reduce physiological arousal and interrupt the anger cycle. Over time, they help rewire your brain to handle stress more calmly.<\/p>\n

Q: What type of exercise helps with anger control?
\nA: Low-arousal movement like yoga, walking, or stretching is ideal. High-intensity workouts \u2014 like running or boxing \u2014 actually increase anger for some people. Choose movement that soothes rather than stimulates.<\/p>\n

Q: How often should I practice these techniques to see results?
\nA: Daily practice is key. Even five to 10 minutes of mindfulness or relaxation each day helps lower your baseline stress and makes you less reactive. You don\u2019t need to wait until you\u2019re angry \u2014 using these tools consistently helps prevent outbursts before they start.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"seo_booster_metabox":"","footnotes":""},"categories":[3562,3892],"tags":[],"class_list":["post-164047","post","type-post","status-publish","format-standard","hentry","category-baptism-confirmation","category-dr-mercola-daily-news"],"yoast_head":"\nVenting Makes Anger Worse \u2014 To Quell Anger, Do This Instead - Watchman News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx\" \/>\n<meta property=\"og:locale\" content=\"uk_UA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead - Watchman News\" \/>\n<meta property=\"og:description\" content=\"A New Series of Health Insights Is on the\u00a0Way IMPORTANT A New Series of Health Insights Is on the\u00a0Way Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what\u2019s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what's changing \u2192 You\u2019ve probably heard that letting off steam by hitting a punching bag or going for a run helps you cool down when you\u2019re angry. But recent evidence says otherwise. A review published in Clinical Psychology Review found that these approaches don\u2019t just fail to reduce anger \u2014 they might make it worse.1 That\u2019s a problem, because anger isn\u2019t just uncomfortable. It\u2019s dangerous. While anger is a normal emotion, it becomes a serious threat to your health and relationships when you don\u2019t have the tools to calm it down. Instead of \u201cblowing off steam,\u201d you need to cool the system down. Let\u2019s look at the science behind what really works to settle down when you\u2019re overwhelmed by anger. Calming Down Is Better Than Blowing Off Steam A large-scale meta-analysis published in Clinical Psychology Review reviewed 154 studies involving 10,189 participants to uncover what actually works for reducing anger.2 The goal was to evaluate the effectiveness of activities that either increase or decrease bodily alertness \u2014 things like hitting a punching bag or going for a jog versus meditation or intentional breathing. The popular belief that venting helps you feel better didn\u2019t hold up. In fact, the opposite was true. Only calming, arousal-reducing activities consistently helped. \u2022 Anger dropped significantly in those who practiced calming techniques \u2014 The researchers found that calming activities like breathing exercises, meditation, and yoga led to a large reduction in anger. In contrast, activities that increased arousal had no meaningful effect on anger or aggression. In other words, trying to \u201clet it out\u201d by doing something intense didn\u2019t help. \u2022 Anger, hostility and aggression all improved with calming interventions \u2014 The data showed that these calming methods didn\u2019t just reduce angry feelings \u2014 they also lowered hostility, which is the mental attitude behind anger, and aggressive behavior \u2014 how that anger gets expressed. \u2022 Time didn\u2019t reduce the effectiveness of calming methods \u2014 Calming methods worked regardless of how long the session was or how many sessions someone completed. Whether the intervention was a single 20-minute guided breathing practice or a longer multi-week meditation program, the effect remained stable. So, if you\u2019re pressed for time, even short sessions make a difference, as long as they help you slow down rather than rev up. Meditation and Mindfulness Deliver the Strongest Benefits Not all calming techniques worked equally. Meditation delivered the strongest results, followed by mindfulness, relaxation and yoga. This shows structured practices that help you focus your mind and body \u2014 not just passive rest \u2014 have a powerful effect on cooling down your internal state. \u2022 Combining cognitive and calming strategies produced stronger results \u2014 Activities that combined a calming physical experience, like slowing your breath, with a cognitive process, like focusing your thoughts or practicing kindness, were more effective than physical relaxation alone. Cognitive-focused interventions lowered anger more than arousal-only approaches. This suggests that your mindset matters \u2014 calming your body helps, but calming your thoughts amplifies the effect. \u2022 Arousal-increasing activities failed to reduce anger and even made it worse \u2014 Dealing with anger physically didn\u2019t help. Whether it was punching a bag, doing martial arts or going for a run, these arousal-increasing methods had little or no impact on anger levels. In some cases, they made things worse. For example, jogging was associated with an increase in anger. Stair climbing and rowing also showed trends toward increased anger, while only ball sports and aerobic group activities produced slight improvements. But the majority of these intense, energizing activities failed to bring emotions down. \u2022 Jogging may increase anger by fueling frustration \u2014 Researchers noted that jogging might raise anger because of its repetitive nature. It may not offer enough mental stimulation or emotional release, which makes frustration worse instead of better. Some people also feel trapped or powerless while jogging \u2014 like on a treadmill \u2014 which feeds feelings of irritation or stress. \u2022 Relaxing techniques lower heart rate and engage the parasympathetic nervous system \u2014 While the study didn\u2019t dig deeply into biological mechanisms, the known science behind relaxation helps explain why it works. Calming practices stimulate your parasympathetic nervous system \u2014 also called the \u201crest and digest\u201d branch \u2014 which helps slow your heart rate, lower blood pressure, and ease muscle tension. This shuts off the fight-or-flight response that fuels anger and aggression. \u2022 Mindfulness increases self-awareness and emotional control \u2014 Mindfulness \u2014 intentionally paying attention to the present moment \u2014 activates parts of your brain that help regulate emotion. When you practice it regularly, you gain more control over impulsive reactions and develop more patience. It builds what psychologists call \u201cself-efficacy,\u201d or your belief that you can manage your feelings and actions effectively. Use Relaxation to Interrupt the Anger Loop You don\u2019t have to be at the mercy of your anger. You can stop the stress response before it spirals out of control \u2014 but to do that, you need to interrupt the cycle early. When you feel your body revving up, your breathing changing or your shoulders tightening, that\u2019s your signal to act. The research is clear: the more you try to blow off steam, the more pressure you build. The only reliable path out is through relaxation. Your goal is to reduce your physiological arousal \u2014 the state of high energy and tension that primes you to lash out. Whether you\u2019re dealing with everyday irritations or chronic anger that affects your relationships and health, these strategies give you tools to regain control. Below are five steps you can take to cool your nervous system and calm your mind. 1. Shift from reaction to awareness with mindfulness \u2014 If you\u2019re a person who reacts quickly when upset, learning mindfulness will help you notice what\u2019s happening before you explode. That\u2019s your opportunity to choose a different response. Mindfulness means paying attention to your thoughts, body, and feelings without judging them. Try to observe your breath or sensations for five minutes a day. This gives your brain space to reset and reduces emotional reactivity over time. 2. Use intentional breathing to lower your internal pressure \u2014 Instead of taking deep, vertical breaths that trigger the stress response, practice horizontal breathing. This means expanding your ribcage sideways rather than lifting your chest upward. Horizontal breathing promotes relaxation by avoiding the activation of stress pathways in your nervous system. Do this for a few minutes, especially when you notice frustration building. You\u2019ll likely feel your heart rate slowing and your shoulders dropping. This is your body exiting the fight-or-flight state that fuels anger. 3. Try meditation to retrain your stress response \u2014 If you struggle with persistent anger or resentment, meditation is a valuable long-term strategy. The research found it was the most powerful calming tool available. You don\u2019t have to do anything fancy \u2014 just sit quietly, close your eyes and focus on your breath or a calming word. Guided meditations are helpful if you're just getting started. Aim for 10 minutes a day. Over time, this rewires how your brain handles stress and improves emotional control. 4. Use movement wisely to release \u2014 not increase \u2014 tension \u2014 If you\u2019re someone who usually punches a bag or goes for a hard run to deal with anger, be aware that those high-intensity efforts could make it worse. Instead, try yoga, walking in nature, or gentle stretching. These movements help lower adrenaline and cortisol, the hormones that drive your internal storm. They also keep your body active while allowing your nervous system to calm. 5. Practice regular relaxation before the anger hits \u2014 If your stress builds over the day and then explodes, you\u2019re not alone \u2014 but you don\u2019t have to wait until the pressure gets too high. Build calming routines into your life daily, such as listening to calming music, doing progressive muscle relaxation, taking a quiet walk after work, or sitting on your porch without your phone. The key is consistency. You\u2019ll start to notice that your baseline anger level drops, and you\u2019ll have more space to respond instead of react. When you calm your body, you calm your mind. And when your mind is calm, you take back control over your choices. That\u2019s how real change starts. FAQs About Anger Q: How does anger affect my health if I don\u2019t deal with it properly? A: Uncontrolled anger activates your fight-or-flight stress response, which raises your heart rate, blood pressure, and adrenaline. Over time, this state of constant arousal increases your risk of heart disease, weakens your immune system and contributes to chronic inflammation. It also harms relationships and decision-making. Q: Is venting or \u201cblowing off steam\u201d actually helpful for anger? A: No. Contrary to popular belief, venting makes anger worse. According to the Clinical Psychology Review, venting \u2014 through yelling, punching pillows or aggressive workouts \u2014 tends to reinforce angry behavior and increase hostility rather than reduce it. Q: What\u2019s the most effective way to calm down when I\u2019m angry? A: The most effective approach is to calm your body through relaxation techniques like intentional breathing, meditation, and mindfulness. These practices reduce physiological arousal and interrupt the anger cycle. Over time, they help rewire your brain to handle stress more calmly. Q: What type of exercise helps with anger control? A: Low-arousal movement like yoga, walking, or stretching is ideal. High-intensity workouts \u2014 like running or boxing \u2014 actually increase anger for some people. Choose movement that soothes rather than stimulates. Q: How often should I practice these techniques to see results? A: Daily practice is key. Even five to 10 minutes of mindfulness or relaxation each day helps lower your baseline stress and makes you less reactive. You don\u2019t need to wait until you\u2019re angry \u2014 using these tools consistently helps prevent outbursts before they start.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx\" \/>\n<meta property=\"og:site_name\" content=\"Watchman News\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-21T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-21T05:19:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png\" \/>\n<meta name=\"author\" content=\"Admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e\" \/>\n\t<meta name=\"twitter:data1\" content=\"Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u041f\u0440\u0438\u0431\u043b. \u0447\u0430\u0441 \u0447\u0438\u0442\u0430\u043d\u043d\u044f\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 \u0445\u0432\u0438\u043b\u0438\u043d\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#article\",\"isPartOf\":{\"@id\":\"https:\/\/watchman.news\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/\"},\"author\":{\"name\":\"Admin\",\"@id\":\"https:\/\/watchman.news\/#\/schema\/person\/3f4506c6002f5893ba45478a4540739f\"},\"headline\":\"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead\",\"datePublished\":\"2026-04-21T00:00:00+00:00\",\"dateModified\":\"2026-04-21T05:19:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/watchman.news\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/\"},\"wordCount\":1685,\"commentCount\":0,\"image\":{\"@id\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage\"},\"thumbnailUrl\":\"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png\",\"articleSection\":[\"Baptism & Confirmation\",\"Dr Mercola Daily News\"],\"inLanguage\":\"uk\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/watchman.news\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/\",\"url\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx\",\"name\":\"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead - Watchman News\",\"isPartOf\":{\"@id\":\"https:\/\/watchman.news\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage\"},\"image\":{\"@id\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage\"},\"thumbnailUrl\":\"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png\",\"datePublished\":\"2026-04-21T00:00:00+00:00\",\"dateModified\":\"2026-04-21T05:19:59+00:00\",\"author\":{\"@id\":\"https:\/\/watchman.news\/#\/schema\/person\/3f4506c6002f5893ba45478a4540739f\"},\"breadcrumb\":{\"@id\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#breadcrumb\"},\"inLanguage\":\"uk\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"uk\",\"@id\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage\",\"url\":\"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png\",\"contentUrl\":\"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/watchman.news\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/watchman.news\/#website\",\"url\":\"https:\/\/watchman.news\/\",\"name\":\"Watchman News\",\"description\":\"News of Importance for the True Christian Israel\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/watchman.news\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"uk\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/watchman.news\/#\/schema\/person\/3f4506c6002f5893ba45478a4540739f\",\"name\":\"Admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"uk\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/a4dc65c7d54b24b8fa9d6d4116fd21209e86efe3563858469b00d8bddd033356?s=96&d=mm&r=g\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/a4dc65c7d54b24b8fa9d6d4116fd21209e86efe3563858469b00d8bddd033356?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/a4dc65c7d54b24b8fa9d6d4116fd21209e86efe3563858469b00d8bddd033356?s=96&d=mm&r=g\",\"caption\":\"Admin\"},\"url\":\"https:\/\/watchman.news\/uk\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead - Watchman News","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx","og_locale":"uk_UA","og_type":"article","og_title":"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead - Watchman News","og_description":"A New Series of Health Insights Is on the\u00a0Way IMPORTANT A New Series of Health Insights Is on the\u00a0Way Our team has been working behind the scenes to prepare new research and practical health strategies for our readers. While we finish preparing what\u2019s coming next, we invite you to explore one of the most-read articles from our library below. See exactly what's changing \u2192 You\u2019ve probably heard that letting off steam by hitting a punching bag or going for a run helps you cool down when you\u2019re angry. But recent evidence says otherwise. A review published in Clinical Psychology Review found that these approaches don\u2019t just fail to reduce anger \u2014 they might make it worse.1 That\u2019s a problem, because anger isn\u2019t just uncomfortable. It\u2019s dangerous. While anger is a normal emotion, it becomes a serious threat to your health and relationships when you don\u2019t have the tools to calm it down. Instead of \u201cblowing off steam,\u201d you need to cool the system down. Let\u2019s look at the science behind what really works to settle down when you\u2019re overwhelmed by anger. Calming Down Is Better Than Blowing Off Steam A large-scale meta-analysis published in Clinical Psychology Review reviewed 154 studies involving 10,189 participants to uncover what actually works for reducing anger.2 The goal was to evaluate the effectiveness of activities that either increase or decrease bodily alertness \u2014 things like hitting a punching bag or going for a jog versus meditation or intentional breathing. The popular belief that venting helps you feel better didn\u2019t hold up. In fact, the opposite was true. Only calming, arousal-reducing activities consistently helped. \u2022 Anger dropped significantly in those who practiced calming techniques \u2014 The researchers found that calming activities like breathing exercises, meditation, and yoga led to a large reduction in anger. In contrast, activities that increased arousal had no meaningful effect on anger or aggression. In other words, trying to \u201clet it out\u201d by doing something intense didn\u2019t help. \u2022 Anger, hostility and aggression all improved with calming interventions \u2014 The data showed that these calming methods didn\u2019t just reduce angry feelings \u2014 they also lowered hostility, which is the mental attitude behind anger, and aggressive behavior \u2014 how that anger gets expressed. \u2022 Time didn\u2019t reduce the effectiveness of calming methods \u2014 Calming methods worked regardless of how long the session was or how many sessions someone completed. Whether the intervention was a single 20-minute guided breathing practice or a longer multi-week meditation program, the effect remained stable. So, if you\u2019re pressed for time, even short sessions make a difference, as long as they help you slow down rather than rev up. Meditation and Mindfulness Deliver the Strongest Benefits Not all calming techniques worked equally. Meditation delivered the strongest results, followed by mindfulness, relaxation and yoga. This shows structured practices that help you focus your mind and body \u2014 not just passive rest \u2014 have a powerful effect on cooling down your internal state. \u2022 Combining cognitive and calming strategies produced stronger results \u2014 Activities that combined a calming physical experience, like slowing your breath, with a cognitive process, like focusing your thoughts or practicing kindness, were more effective than physical relaxation alone. Cognitive-focused interventions lowered anger more than arousal-only approaches. This suggests that your mindset matters \u2014 calming your body helps, but calming your thoughts amplifies the effect. \u2022 Arousal-increasing activities failed to reduce anger and even made it worse \u2014 Dealing with anger physically didn\u2019t help. Whether it was punching a bag, doing martial arts or going for a run, these arousal-increasing methods had little or no impact on anger levels. In some cases, they made things worse. For example, jogging was associated with an increase in anger. Stair climbing and rowing also showed trends toward increased anger, while only ball sports and aerobic group activities produced slight improvements. But the majority of these intense, energizing activities failed to bring emotions down. \u2022 Jogging may increase anger by fueling frustration \u2014 Researchers noted that jogging might raise anger because of its repetitive nature. It may not offer enough mental stimulation or emotional release, which makes frustration worse instead of better. Some people also feel trapped or powerless while jogging \u2014 like on a treadmill \u2014 which feeds feelings of irritation or stress. \u2022 Relaxing techniques lower heart rate and engage the parasympathetic nervous system \u2014 While the study didn\u2019t dig deeply into biological mechanisms, the known science behind relaxation helps explain why it works. Calming practices stimulate your parasympathetic nervous system \u2014 also called the \u201crest and digest\u201d branch \u2014 which helps slow your heart rate, lower blood pressure, and ease muscle tension. This shuts off the fight-or-flight response that fuels anger and aggression. \u2022 Mindfulness increases self-awareness and emotional control \u2014 Mindfulness \u2014 intentionally paying attention to the present moment \u2014 activates parts of your brain that help regulate emotion. When you practice it regularly, you gain more control over impulsive reactions and develop more patience. It builds what psychologists call \u201cself-efficacy,\u201d or your belief that you can manage your feelings and actions effectively. Use Relaxation to Interrupt the Anger Loop You don\u2019t have to be at the mercy of your anger. You can stop the stress response before it spirals out of control \u2014 but to do that, you need to interrupt the cycle early. When you feel your body revving up, your breathing changing or your shoulders tightening, that\u2019s your signal to act. The research is clear: the more you try to blow off steam, the more pressure you build. The only reliable path out is through relaxation. Your goal is to reduce your physiological arousal \u2014 the state of high energy and tension that primes you to lash out. Whether you\u2019re dealing with everyday irritations or chronic anger that affects your relationships and health, these strategies give you tools to regain control. Below are five steps you can take to cool your nervous system and calm your mind. 1. Shift from reaction to awareness with mindfulness \u2014 If you\u2019re a person who reacts quickly when upset, learning mindfulness will help you notice what\u2019s happening before you explode. That\u2019s your opportunity to choose a different response. Mindfulness means paying attention to your thoughts, body, and feelings without judging them. Try to observe your breath or sensations for five minutes a day. This gives your brain space to reset and reduces emotional reactivity over time. 2. Use intentional breathing to lower your internal pressure \u2014 Instead of taking deep, vertical breaths that trigger the stress response, practice horizontal breathing. This means expanding your ribcage sideways rather than lifting your chest upward. Horizontal breathing promotes relaxation by avoiding the activation of stress pathways in your nervous system. Do this for a few minutes, especially when you notice frustration building. You\u2019ll likely feel your heart rate slowing and your shoulders dropping. This is your body exiting the fight-or-flight state that fuels anger. 3. Try meditation to retrain your stress response \u2014 If you struggle with persistent anger or resentment, meditation is a valuable long-term strategy. The research found it was the most powerful calming tool available. You don\u2019t have to do anything fancy \u2014 just sit quietly, close your eyes and focus on your breath or a calming word. Guided meditations are helpful if you're just getting started. Aim for 10 minutes a day. Over time, this rewires how your brain handles stress and improves emotional control. 4. Use movement wisely to release \u2014 not increase \u2014 tension \u2014 If you\u2019re someone who usually punches a bag or goes for a hard run to deal with anger, be aware that those high-intensity efforts could make it worse. Instead, try yoga, walking in nature, or gentle stretching. These movements help lower adrenaline and cortisol, the hormones that drive your internal storm. They also keep your body active while allowing your nervous system to calm. 5. Practice regular relaxation before the anger hits \u2014 If your stress builds over the day and then explodes, you\u2019re not alone \u2014 but you don\u2019t have to wait until the pressure gets too high. Build calming routines into your life daily, such as listening to calming music, doing progressive muscle relaxation, taking a quiet walk after work, or sitting on your porch without your phone. The key is consistency. You\u2019ll start to notice that your baseline anger level drops, and you\u2019ll have more space to respond instead of react. When you calm your body, you calm your mind. And when your mind is calm, you take back control over your choices. That\u2019s how real change starts. FAQs About Anger Q: How does anger affect my health if I don\u2019t deal with it properly? A: Uncontrolled anger activates your fight-or-flight stress response, which raises your heart rate, blood pressure, and adrenaline. Over time, this state of constant arousal increases your risk of heart disease, weakens your immune system and contributes to chronic inflammation. It also harms relationships and decision-making. Q: Is venting or \u201cblowing off steam\u201d actually helpful for anger? A: No. Contrary to popular belief, venting makes anger worse. According to the Clinical Psychology Review, venting \u2014 through yelling, punching pillows or aggressive workouts \u2014 tends to reinforce angry behavior and increase hostility rather than reduce it. Q: What\u2019s the most effective way to calm down when I\u2019m angry? A: The most effective approach is to calm your body through relaxation techniques like intentional breathing, meditation, and mindfulness. These practices reduce physiological arousal and interrupt the anger cycle. Over time, they help rewire your brain to handle stress more calmly. Q: What type of exercise helps with anger control? A: Low-arousal movement like yoga, walking, or stretching is ideal. High-intensity workouts \u2014 like running or boxing \u2014 actually increase anger for some people. Choose movement that soothes rather than stimulates. Q: How often should I practice these techniques to see results? A: Daily practice is key. Even five to 10 minutes of mindfulness or relaxation each day helps lower your baseline stress and makes you less reactive. You don\u2019t need to wait until you\u2019re angry \u2014 using these tools consistently helps prevent outbursts before they start.","og_url":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx","og_site_name":"Watchman News","article_published_time":"2026-04-21T00:00:00+00:00","article_modified_time":"2026-04-21T05:19:59+00:00","og_image":[{"url":"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png","type":"","width":"","height":""}],"author":"Admin","twitter_card":"summary_large_image","twitter_misc":{"\u041d\u0430\u043f\u0438\u0441\u0430\u043d\u043e":"Admin","\u041f\u0440\u0438\u0431\u043b. \u0447\u0430\u0441 \u0447\u0438\u0442\u0430\u043d\u043d\u044f":"8 \u0445\u0432\u0438\u043b\u0438\u043d"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#article","isPartOf":{"@id":"https:\/\/watchman.news\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/"},"author":{"name":"Admin","@id":"https:\/\/watchman.news\/#\/schema\/person\/3f4506c6002f5893ba45478a4540739f"},"headline":"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead","datePublished":"2026-04-21T00:00:00+00:00","dateModified":"2026-04-21T05:19:59+00:00","mainEntityOfPage":{"@id":"https:\/\/watchman.news\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/"},"wordCount":1685,"commentCount":0,"image":{"@id":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage"},"thumbnailUrl":"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png","articleSection":["Baptism & Confirmation","Dr Mercola Daily News"],"inLanguage":"uk","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#respond"]}]},{"@type":"WebPage","@id":"https:\/\/watchman.news\/2026\/04\/venting-makes-anger-worse-to-quell-anger-do-this-instead\/","url":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx","name":"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead - Watchman News","isPartOf":{"@id":"https:\/\/watchman.news\/#website"},"primaryImageOfPage":{"@id":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage"},"image":{"@id":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage"},"thumbnailUrl":"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png","datePublished":"2026-04-21T00:00:00+00:00","dateModified":"2026-04-21T05:19:59+00:00","author":{"@id":"https:\/\/watchman.news\/#\/schema\/person\/3f4506c6002f5893ba45478a4540739f"},"breadcrumb":{"@id":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#breadcrumb"},"inLanguage":"uk","potentialAction":[{"@type":"ReadAction","target":["https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx"]}]},{"@type":"ImageObject","inLanguage":"uk","@id":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#primaryimage","url":"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png","contentUrl":"https:\/\/media.mercola.com\/assets\/images\/mercola\/bestarticles-icon.png"},{"@type":"BreadcrumbList","@id":"https:\/\/articles.mercola.com\/sites\/articles\/archive\/2026\/04\/21\/anger-management-techniques.aspx#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/watchman.news\/"},{"@type":"ListItem","position":2,"name":"Venting Makes Anger Worse \u2014 To Quell Anger, Do This Instead"}]},{"@type":"WebSite","@id":"https:\/\/watchman.news\/#website","url":"https:\/\/watchman.news\/","name":"\u041d\u043e\u0432\u0438\u043d\u0438 \u0441\u0442\u043e\u0440\u043e\u0436\u0430","description":"News of Importance for the True Christian Israel","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/watchman.news\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"uk"},{"@type":"Person","@id":"https:\/\/watchman.news\/#\/schema\/person\/3f4506c6002f5893ba45478a4540739f","name":"\u0410\u0434\u043c\u0456\u043d\u0456\u0441\u0442\u0440\u0430\u0442\u043e\u0440","image":{"@type":"ImageObject","inLanguage":"uk","@id":"https:\/\/secure.gravatar.com\/avatar\/a4dc65c7d54b24b8fa9d6d4116fd21209e86efe3563858469b00d8bddd033356?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/a4dc65c7d54b24b8fa9d6d4116fd21209e86efe3563858469b00d8bddd033356?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/a4dc65c7d54b24b8fa9d6d4116fd21209e86efe3563858469b00d8bddd033356?s=96&d=mm&r=g","caption":"Admin"},"url":"https:\/\/watchman.news\/uk\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/posts\/164047","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/comments?post=164047"}],"version-history":[{"count":0,"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/posts\/164047\/revisions"}],"wp:attachment":[{"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/media?parent=164047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/categories?post=164047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/watchman.news\/uk\/wp-json\/wp\/v2\/tags?post=164047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}