Research on Effective Anger Management Activities: Calming vs. Venting

A meta-analytic review published in Clinical Psychology Review assessed the effectiveness of arousal-decreasing (activities that help to calm the mind and body) versus arousal-increasing activities (activities that boost energy and alertness) in managing anger.

The findings showed that arousal-decreasing strategies — such as mindfulness, deep breathing, and meditation — significantly reduced anger and aggression. These activities also showed effectiveness regardless of how they were delivered, whether through digital platforms, therapists, or group sessions.

In contrast, arousal-increasing activities — like jogging or punching a bag — had no significant impact on reducing anger or aggression overall. The results showed mixed outcomes, meaning the effects varied depending on the activity and situation.

Moreover, some activities, like ball sports and aerobic exercise, helped reduce anger a little, while others, like jogging and stair climbing, sometimes worsened it. These findings aren’t clear-cut and need more research.

Understanding the Research

This study is important given that many people struggle to manage their anger. Anger can lead to problems like fights, damaging property, and even legal trouble.

While there are many anger management strategies available, many people don’t feel they have good techniques to stay calm.

The participants in this meta-analysis consisted of 10,189 individuals across 154 studies and 184 independent samples. They were drawn from various demographics and included both males and females, different age groups (which included adolescents), various cultures, students and non-students, and criminal offenders and non-offenders.

These were the main findings of the study:

• Relaxation techniques like mindfulness and meditation can help reduce anger and aggression by calming the body. This goes against the idea that doing intense activities, like jogging, is the best way to “release” anger.
• Activities that raise heart rate, like jogging, don’t help manage anger much. In some cases, jogging might even make anger worse — possibly because it feels repetitive or out of control.
• Techniques that lead to relaxation (such as progressive muscle relaxation and meditation) promote better self-awareness, coping strategies, and responses to stressful situations.
• Anger-management programs that mix mental strategies, like mindfulness, with ways to calm the body are usually more effective than those that only focus on calming the body.

Another important finding was that different types of exercise can affect anger in different ways. For example, playing team sports like soccer or volleyball seems to help reduce anger, while activities like jogging might make some people feel more angry because it can be repetitive.

That said, the kind of exercise you do can impact how well it helps manage anger, but more research is needed to understand why this happens.

Practical Strategies for Parents and Caregivers

Is your child struggling to manage their anger? Here are some simple, effective strategies for parents and caregivers to help kids manage their emotions better:

Let them take a “mindfulness break” each day

A “mindfulness break” is a time when your child stops what they are doing and focuses on being aware of the present moment. To start, try giving them at least 5 minutes each day.

During this time, they can:

• Sit quietly and take deep breaths.
• Close their eyes and listen to calming sounds.
• Do a grounding exercise, such as focusing on what they can feel, see, hear, or smell around them.

Try stretching or taking a slow walk

Set up calming spaces at home and in the classroom.
These spaces give them a quiet, comfortable spot to regain control of their emotions. At home, set up a small corner with soft pillows or a cozy blanket. You can add soothing visuals, like pictures of nature or these positive affirmations.

In the classroom, teachers can provide a designated calming area where students can go to regain composure. This could be a corner with a soft chair, a few calming toys, and a visual aid like a “calm down” chart with easy steps for students to follow.

Combine mental focus and gentle movement

Plan a simple routine, such as a morning or evening ritual, where your child practices mental relaxation first (like a short breathing exercise or visualization) to clear the mind. After mental relaxation, follow it up with a series of gentle movements, such as stretching, or yoga.

Encourage mindfulness after a physical release

Some kids I’ve worked with in therapy insist that a physical release like exercise, using a punching bag, or ripping paper helps to “release” their anger, which in turn calms them down. In cases like this, I would encourage them to do what works, but also to add a brief mindfulness or physiological calming exercise immediately after the physical release. This can give children some control over their method of coping, while also encouraging the practice of calming activities.

The authors of the study recommend that future research should examine how “trait anger” (how easily someone gets angry) affects how well anger-management activities work.

For more resources to support children and teens with emotional regulation, check out our Anger Management Worksheets and Coping Skills Worksheets.