A recent study published in Clinical Psychology Review has challenged the common belief that venting frustrations, whether after a taxing day at work or a disagreement with a partner, serves as an effective means of anger management.
The research, which analysed 154 studies involving over 10,000 participants, found that activities aimed at decreasing physiological arousal, such as meditation or yoga, are significantly more effective than those that increase arousal, like venting or engaging in high-energy exercises.
Researchers concluded that while venting may provide temporary relief, it does not contribute to long-term anger management. Instead, the study emphasizes the value of calming practices that foster mindfulness and self-awareness.
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Mindfulness techniques for better emotional regulation
For individuals new to meditation, understanding how to practice effectively can be daunting. Jade Weston, a senior meditation producer at Ten Percent Happier and a practitioner of 15 years, offers three essential questions to guide mindfulness sessions:
- Where am I placing my attention?
Participants should observe where their thoughts wander and gently redirect their focus back to their breath. - How am I feeling right now?
Acknowledging current emotions without attempting to alter them can help in achieving a clearer state of mind. - What is my intention?
Reflecting on the reasons for pursuing meditation can bolster motivation and commitment to the practice.
These reflective prompts can enhance present-moment awareness and contribute to a more fulfilling meditation experience.
Short meditations yield significant benefits
According to meditation expert and CEO of Mindvalley Vishen Lakhiani, significant emotional benefits can be derived from relatively short meditation sessions. He advocates for a daily practice not exceeding 20 minutes, emphasising that even a brief one- to three-minute period of stillness can lead to remarkable improvements in emotional well-being.
“For most people, 15 to 20 minutes will provide just the changes that you need,” Lakhiani noted. He suggests that incorporating even a few moments of silence into one’s daily routine can effectively lower frustration levels, proving to be a more beneficial approach than venting to friends or family.
