BPDLiving With BPD Is Venting Your Anger a Good Idea? ByKristalyn Salters-Pedneault, PhDKristalyn Salters-Pedneault, PhD Kristalyn Salters-Pedneault, PhD, is a clinical psychologist and associate professor of psychology at Eastern Connecticut State University. Learn about our editorial processUpdated on March 25, 2022Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Daniel B. Block, MDMedically reviewed byDaniel B. Block, MDLinkedInTwitterDaniel B. Block, MD, is an award-winning, board-certified psychiatrist who operates a private practice in Pennsylvania.Learn about our Medical Review BoardCultura RM Exclusive/Matelly/Getty Images Table of Contents View All Table of ContentsWhat Does It Mean to Vent Anger?Does Venting Help Manage Anger?Effects of Venting AngerWhat to Do InsteadWhen to Talk to a ProfessionalAnger Management ClassesAnger can be difficult and distressing emotion. To deal with it, many people feel that venting their anger is the best solution. Many people who have struggled with bouts of anger in the past have been encouraged to let it all out. However, some research suggests that venting anger may not be as healthy as once thought. This article discusses what it means to vent anger and why it may not be an effective way to manage this emotion. It also explores more effective ways to cope and when to seek the help of a professional. What Does It Mean to Vent Anger? Anger is a normal human emotion. While it can be controllable in most circumstances, sometimes it may build over time until people feel they have reached their breaking point. At other times, people might experience such intense bouts of anger that they feel compelled to lash out through yelling, self-harm, or other dangerous behaviors. People who experience this kind of anger may have a hard time controlling it. They are often advised to manage their anger by venting or "letting off steam." Sometimes this takes the form of relatively benign behaviors. Examples include stomping feet, punching a pillow, throwing another soft object, or yelling in the shower. While it might seem like letting out anger by directing it toward something harmless might be helpful, this approach may not be the best solution.Do I Have Anger Issues? Does Venting Help Manage Anger? The idea that letting off steam can help you manage your anger is not new. For many decades, mental health professionals thought this type of venting was essential to anger management. Healthcare providers described the release of intense emotions as catharsis.However, more recent research suggests that venting anger in this way doesn't dissipate it. Instead, venting anger may make these feelings worse. Even in its most harmless forms, letting off steam is not an effective way to control your anger. These supposedly harmless forms of venting have been shown to increase aggressive behavior later. It trains your body to use violence as a way to manage your emotions. Acting out feelings of anger reinforces those neural pathways that are primed for anger. By strengthening these pathways, people are more likely to respond and act out with anger in the future. RecapVenting anger in the absence of appropriate feedback tends to be unhelpful. Effects of Venting Anger Becoming physically aggressive in harmful ways could lead to serious consequences. In some cases, venting can escalate to the point where it causes physical harm to the self, others, or property. Even less destructive forms of venting anger can have consequences, including: Greater feelings of stress and anxietyIncreased negative emotions and moodsImpaired interpersonal relationshipsProblems at work, at home, or in social situationsPhysical issues including sleep disruptions, muscle tension, headaches, and digestive problems In addition to venting anger in the real world, venting emotions online has also gained popularity in recent years. People often post comments, posts, or other online content designed to air their frustrations and get feelings of anger off their chest. Unfortunately, this online emotional venting appears to be just as ineffective as offline. In a 2013 study, researchers found that while people felt temporarily more relaxed after posting their vented anger online, they were more likely to experience more anger and express those feelings in maladaptive ways. The study also found that reading and writing these online rants had a serious emotional impact. These online emotional grievances were associated with negative shifts in mood.While you may temporarily feel better, the act of venting can lead you to have more difficulty with anger down the road. Other research has shown that venting other emotions, such as anxiety, stress, or grief can also have adverse effects. Emotional venting, for example, has been shown to increase the risk of experiencing generalized anxiety disorder. RecapIn the past, therapists have advised people to do things like punch a pillow, but we now know that this isn't always the best advice; it's an unsustainable solution with potentially negative consequences. Venting can increase feelings of anger and have negative effects on mood. In some cases, it can also lead to injury or legal consequences. What to Do Instead Rather than venting, there are more effective strategies you can use to cope with your frustrations. Some techniques that will allow you to manage your anger more productively include: Take a break: Give yourself some time away from what angers you. Whether it's an ex-partner or a former friend, stepping outside or leaving a party early to avoid them can help prevent the rage from starting in the first place.Exercise: Take a walk or hit the gym. That will allow you to expend energy without engaging in any harmful behaviors, and it can reduce stress too.Write it down:Jot down how you're feeling in a journal or your personal blog. However, rather than simply ruminating over negative emotions, use this opportunity to think of positive steps you can take to solve the problem. Or try focusing on more positive emotions, such as feelings of gratitude rather than feelings of anger. When to Talk to a Professional If you are struggling to cope with feelings of anger or other strong emotions, consider talking to a healthcare provider or a mental health professional. A therapist can evaluate your symptoms and help you find ways to manage what you are feeling.Periods of intense anger be a sign of a mental health condition such as borderline personality disorder, bipolar disorder, attention-deficit hyperactivity disorder (ADHD), anxiety, or intermittent explosive disorder. If you are struggling to manage feelings of rage, your therapist might recommend some type of anger management therapy. Two options that might help: Cognitive behavioral therapy (CBT) helps people change their thoughts in response to anger.Dialectical behavioral therapy (DBT) incorporates aspects of mindfulness and emotional regulation to improve your ability to cope. Anger Management Classes In some cases, a therapist might recommend anger management classes. These classes focus on helping people find ways to calm down and better regulate their emotions. These may take the form of an educational class, in person or online, but some are delivered in group therapy or individual therapy format. Rather than venting anger, people may learn strategies such as how to: Change their thoughts by reframing the situationUse deep breathingPractice progressive muscle relaxation In addition to learning techniques that can be used to calm down quickly in the heat of the moment, people also learn about strategies to decrease feelings of anger, irritation, and frustration over the long term. For example, many people find regular physical activity, mindfulness, meditation, and yoga to be helpful. Developing an anger management plan can also be beneficial. RecapDuring anger management class, people learn more about how to identify signs of anger and recognize the situations that tend to trigger it. They also learn about healthier ways to respond. A Word From Verywell Finding healthy ways to manage your anger can help minimize the stress, frustration, and damage that intense emotions can cause. Rather than venting your anger, focus on finding productive and healthy ways to regulate your emotions in the moment.How to Create an Anger Management Plan 7 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Parlamis JD. Venting as emotion regulation: The influence of venting responses and respondent identity on anger and emotional tone. Posthuma R, ed. Int J Confl Manag. 2012;23(1):77-96. doi:10.1108/10444061211199322Bushman BJ, Baumeister RF, Stack AD. Catharsis, aggression, and persuasive influence: Self-fulfilling or self-defeating prophecies?. J Pers Soc Psychol. 1999;76(3):367-376. doi:10.1037/0022-3522.214.171.1247Tonnaer F, Cima M, Arntz A. Explosive matters: does venting anger reduce or increase aggression? Differences in anger venting effects in violent offenders. J Aggress Maltreatment Trauma. 2020;29(5):611-627. doi:10.1080/10926771.2019.1575303Bushman BJ. Does venting anger feed or extinguish the flame? Catharsis, rumination, distraction, anger, and aggressive responding. Pers Soc Psychol Bull. 2002;28(6):724-731. doi:10.1177/0146167202289002American Psychological Association. How to recognize and deal with anger.Martin RC, Coyier KR, VanSistine LM, Schroeder KL. Anger on the internet: the perceived value of rant-sites. Cyberpsychol Behav Soc Netw. 2013;16(2):119-22. doi:10.1089/cyber.2012.0130Marr NS, Zainal NH, Newman MG. Focus on and venting of negative emotion mediates the 18-year bi-directional relations between major depressive disorder and generalized anxiety disorder diagnoses. J Affect Disord. 2022;303:10-17. doi:10.1016/j.jad.2022.01.079By Kristalyn Salters-Pedneault, PhD Kristalyn Salters-Pedneault, PhD, is a clinical psychologist and associate professor of psychology at Eastern Connecticut State University. See Our Editorial ProcessMeet Our Review Board Share FeedbackWas this page helpful?Thanks for your feedback!What is your feedback? Other Helpful Report an Error Speak to a Therapist for BPD Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.