If you feel angry often – with life circumstances, with people close to you, or with yourself – you might want to try a new journal writing method: write all your anger on paper, then tear it up and throw it away. as you want to get rid of your anger.
This method was researched in a study in Japan which deliberately made respondents angry. Respondents were then asked to write down all the negative feelings they felt about various social problems that plagued their lives.
After that, they were asked to throw all the writing in the trash.
The result? Studies note that the action produces a calming effect. Their anger levels, measured on a scale of one to six, dropped quickly to levels before the experiment began.
On the other hand, respondents who kept their angry writings continued to feel angry.
The study’s lead author from Nagoya University, Nobuyuki Kawai, stated, “We hoped our method would suppress anger. However, we were surprised that anger almost completely disappeared.”
This study only involved 50 respondents, but Kawai believes this method can help anyone who experiences stress at work.
This study was inspired by a Japanese tradition known as hakidashisara. This tradition allows participants to destroy small discs that represent things that make them angry. There is also an annual festival inspired by this tradition.
“This technique can be applied when we are angry, by writing down the source of the anger, as if we were writing a memo, and then throwing it away,” said Kawai, as quoted by Bang Showbiz.
Journaling to relieve anger has been proven to be effective.
Psychotherapy expert at Lifespan Counseling in Hong Kong, Katie Leung, stated that talking about anger or writing a journal provides an outlet for expressing feelings that are often misunderstood, so that they do not lead to violence.
“There are many journaling guides, some even specifically for anger,” he said, according to a South China Morning Post report.
So, next time you’re angry, get a pen and paper ready, and start writing. Spill your full anger on paper, then throw it away in the trash.
