Feeling angry is a natural human emotion that can often be hard to control. However, a new study conducted by researchers from Nagoya University in Japan has found a simple yet effective way to dissipate anger: by writing down feelings of anger and then disposing of the paper. This study involved 98 participants and revealed some fascinating results about the impact of this exercise on anger levels.
In the study, participants were given feedback on an essay that was excessively critical and insulting, regardless of the actual quality of their submission. After receiving this feedback, they were asked to write down their thoughts on how they were feeling and how their emotions had been triggered. The participants reported an increase in their subjective anger level. Those who then disposed of their notes by throwing them away or shredding them experienced a significant reduction in their anger levels, almost to the baseline. On the other hand, those who held onto their notes continued to experience higher levels of anger compared to the baseline.
While anger can serve as a motivating force in certain situations, it can also lead to negative outcomes such as violence and abuse. Therefore, finding effective anger management techniques is crucial. What makes this method particularly appealing is its simplicity and quick effectiveness. By writing down the source of anger and then disposing of it, individuals can quickly alleviate their feelings of anger, making it a practical tool in various scenarios, including business settings.
Previous research has indicated that confronting and processing difficult emotions can aid in managing them. The act of writing down thoughts and emotions, rather than simply thinking them over, appears to be more effective in this regard. The researchers are interested in further exploring the nuances of this technique, such as whether digital notes have the same impact as physical paper and determining the optimal time required to reread notes for maximum effect.
Interestingly, the study draws a parallel to the traditional Japanese practice of hakidashisara at the Hiyoshi shrine in Kiyosu. This annual event involves smashing small discs that represent reasons to be angry, providing a physical representation of letting go of negative emotions. The connection to this cultural practice underscores the universal nature of finding ways to release anger and promote emotional well-being.
The study’s findings highlight the effectiveness of a simple yet powerful technique for managing anger. By writing down feelings of anger and then disposing of them, individuals can significantly reduce their anger levels and prevent negative consequences associated with unresolved anger. This practice not only offers a practical tool for immediate use but also taps into cultural traditions that emphasize the importance of releasing negative emotions for overall well-being.
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