Anger Management Classes

Anger can often feel overwhelming, and people simply want to get rid of it. There are two main types of strategies for anger management: one focuses on calming down (e.g., deep breathing, mindfulness, or meditation), while the other aims to release pent-up energy (e.g., punching a bag or engaging in vigorous exercise). According to a meta analytic review published in Clinical Psychology Review (Kjærvik & Bushman, 2024) calming activities are far more effective in reducing both anger and aggression than those aimed at increasing energy.

This finding can be explained by how our nervous system responds to different types of activities. Anger triggers the body’s fight-or-flight response, which elevates the stress hormone cortisol and activates the sympathetic nervous system. Calming activities like deep breathing and mindfulness help to activate the parasympathetic nervous system, which is responsible for the body’s relaxation response. These techniques counteract the body’s stress response by lowering heart rate, reducing muscle tension, and calming the mind, making them particularly effective at reducing anger.

In contrast, activities designed to release energy—like punching a bag, or running—may temporarily provide a sense of relief, but they don’t necessarily resolve the underlying emotional state. In fact, they can even keep the sympathetic nervous system engaged, prolonging feelings of tension and frustration. Instead of diminishing the emotional intensity of anger, they may reinforce it by focusing attention on the feeling itself.

Thus, the most effective approach for managing anger involves strategies that focus on lowering arousal and stress, creating a more peaceful internal state, rather than methods that might simply express or amplify the emotion.