Anger is a powerful emotion that can often cloud our judgment and lead to negative consequences. However, a recent study conducted by researchers from Nagoya University in Japan has shed light on a simple yet effective method to dissipate anger. By writing down feelings of anger and then disposing of the note, whether by throwing it away or shredding it, individuals can experience a significant reduction in their anger levels.
The study involved 98 participants who were given critical and insulting feedback on an essay they had written, regardless of the actual quality of their work. After receiving the critiques, the volunteers were asked to write down their thoughts on how they were feeling and what triggered their emotions. Subsequently, some participants were instructed to dispose of their notes by placing them in a clear slip and leaving their critiqued submission on the desk, while others were asked to physically get rid of the paper.
Through self-assessment questionnaires filled out by the participants, researchers were able to observe the effects of the anger management technique. It was found that those who disposed of their notes by throwing them away or shredding them experienced a significant decrease in their subjective anger levels, almost returning to baseline. On the other hand, individuals who held on to their notes reported higher levels of anger compared to the baseline.
While anger can serve as a motivator in certain situations, such as addressing social injustices, it can also result in harmful behaviors and decisions when not properly managed. The beauty of the anger disposal method lies in its simplicity and speed. By taking a moment to write down the source of anger and then discarding it, individuals can quickly diffuse their anger, especially in high-stress environments like business settings.
The researchers behind the study hope to further investigate the effectiveness of digital note-taking compared to physical paper, as well as explore the optimal time needed to reread the notes for anger reduction. Additionally, they aim to delve into cultural practices, such as the Japanese tradition of hakidashisara, which involves releasing anger by symbolically smashing small discs representing sources of anger.
The study highlights a novel approach to managing anger effectively and efficiently. By acknowledging and releasing feelings of anger through a simple act of writing and disposing of notes, individuals can regain control over their emotions and prevent potentially harmful outcomes. This research opens up new avenues for exploring the psychology of anger management and offers practical insights for dealing with anger in everyday life.
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