A recent study conducted by researchers from Nagoya University in Japan delved into the effects of writing down feelings of anger and then disposing of the notes on reducing anger levels. The study involved 98 participants who were subjected to excessively critical and insulting feedback on an essay they had written. The participants were then asked to write down their thoughts on how they were feeling and how their emotions were triggered.
The researchers found that disposing of the notes containing the angry thoughts, either by throwing them away or shredding them, significantly reduced the anger levels of the participants. In fact, the anger was eliminated almost entirely in those who disposed of the notes. On the other hand, the participants who held on to the notes reported a retention of anger at levels higher than the baseline.
While anger can sometimes be beneficial in motivating individuals to address social issues, it can also lead to negative outcomes such as violence or impulsive decision-making. The study highlights an effective and simple method for managing anger that can be applied in various situations, including business settings. By writing down the source of anger and then disposing of the notes, individuals can quickly alleviate their anger levels.
Previous research has suggested that confronting difficult emotions through writing can be helpful in processing them. This study emphasizes the importance of actively engaging in the process of writing rather than just thinking over the emotions. The researchers are interested in further exploring if digitally writing notes has the same effect as using physical paper and determining the optimal amount of time needed to reread the notes.
The study draws a parallel to the traditional Japanese practice of hakidashisara at the Hiyoshi shrine in Kiyosu, where symbolic representations of anger are destroyed annually. This ancient practice aligns with the findings of the study, showcasing the therapeutic benefits of releasing anger through physical actions.
The study sheds light on a simple yet effective technique for managing anger. By writing down and disposing of angry thoughts, individuals can diminish their anger levels rapidly. This research opens up possibilities for further exploration into anger management strategies and highlights the importance of actively engaging with emotions for effective processing.
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