A research team at Nagoya University in Japan has uncovered a simple yet effective method for anger reduction: writing down negative reactions on paper and physically disposing of them, such as shredding or throwing them away. Lead researcher Nobuyuki Kawai and his team were astonished to find that this technique nearly eliminated anger altogether.
The significance of this discovery lies in its potential to mitigate the negative consequences of anger in various aspects of life, both at home and in the workplace. Many existing anger management techniques lack empirical support and can be challenging to recall in the heat of the moment.
Best Method for Anger Reduction
Published in Scientific Reports, the study builds upon previous research linking the act of writing with mood regulation and interactions with physical objects. For their experiment, Kawai and graduate student Yuta Kanaya instructed participants to write brief opinions on social issues, which were then unfairly criticized by planted evaluators.
Regardless of the content, participants received low scores on intelligence, interest, friendliness, logic, and rationality. This deliberate insult aimed to induce anger in the participants. Following this, participants were asked to write down their thoughts on the feedback, focusing on their emotional triggers.
The crucial part of the study involved instructing one group of participants to dispose of their written responses either by throwing them in the trash or shredding them, while another group was asked to keep their responses. The participants’ anger levels were then measured after disposing of or keeping the paper.
As anticipated, all participants experienced increased anger after receiving insulting comments. However, those who disposed of their written responses reported a significant reduction in anger, almost returning to their initial state. In contrast, participants who retained their written responses experienced only a minor decrease in anger.
Kawai envisions practical applications for this research, particularly in high-stress environments such as the workplace. He suggests that individuals could use this technique in real-time by jotting down the source of their anger as a memo and then discarding it when they feel angry.
Furthermore, this discovery may offer insights into the Japanese cultural tradition known as “hakidashisara” at the Hiyoshi shrine in Kiyosu, Aichi Prefecture. During this annual festival, participants smash small disks representing things that provoke anger, experiencing a sense of relief afterward. The researchers posit that this tradition aligns with their findings, providing a cultural context for the psychological benefits of disposing of angry thoughts.
In conclusion, the research conducted at Nagoya University sheds light on a practical method for managing anger by physically discarding negative thoughts. This simple yet effective technique offers promise for individuals seeking to regulate their emotions and mitigate the detrimental effects of anger in daily life.
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