Writing Down Your Feelings Reduces Anger, Researchers Find

A team of researchers in Japan found that writing down how you feel about a bad situation on paper and then getting rid of it can help you feel less anger.

The head researcher, Nobuyuki Kawai, said, “We expected that our method would suppress anger to some extent.”

“However, we were amazed that anger was eliminated almost entirely,” Kawai added.

This study holds significance because managing anger both at home and work can prevent problems in our careers and personal relationships.

However, many methods for handling anger suggested by experts have not been thoroughly studied. Additionally, it can be difficult to remember these techniques when you’re upset, as reported by ScienceDaily.

The findings of this research, published in Scientific Reports, come after years of studying how writing can help lower anger levels.

Interactions with physical objects control a person’s mood

The study expands on previous research demonstrating how touching or interacting with physical objects can affect someone’s mood.

In their experiment, Kawai and his graduate student Yuta Kanaya from the Graduate School of Informatics at Nagoya University had volunteers write short opinions on significant social issues such as whether smoking in public should be banned.

🇬🇧 If You're Angry, Put It In Writing, But Be Sure To Throw It Away

▫A Japanese study found the tradition of ‘hakidashisara’ — noting down grievances then discarding the paper — was a successful way to quell feelings of rage
▫@rhysblakely#frontpagestoday #UK @thetimes 🇬🇧 pic.twitter.com/U6SQots8FD

— 𝙵𝚛𝚘𝚗𝚝 𝙿𝚊𝚐𝚎𝚜 𝚃𝚘𝚍𝚊𝚢 📰 (@ukpapers) April 10, 2024

Then, they were told their writing would be reviewed by a doctoral student from Nagoya University.

However, these reviewers were actually part of the experiment. No matter what the participants wrote, the reviewers unfairly rated them poorly on intelligence, interest, friendliness, logic, and rationality.

To emphasize their point further, the doctoral students also left a hurtful comment: “I cannot believe an educated person would think like this. I hope this person learns something while at the university.”

Writing down feelings on paper and getting it out

After receiving these harsh comments, researchers then prompted participants to write down their reactions to the feedback, concentrating on what upset them.

The researchers divided the participants into two groups. One group was instructed to either throw away the paper they wrote in a trash can or store it in a file on their desk. The second group was told to shred the document or place it in a plastic box.

After that, the students were asked to rate their anger first after receiving the insulting comments and then after either disposing of or keeping the paper.

As predicted, all participants felt angrier after getting the insulting remarks, according to the study.

But here’s the important part: those who tossed their paper in the trash or shredded it saw their anger levels go back to normal after getting rid of the paper.

On the flip side, people who kept a physical copy of the insult only saw a slight drop in their anger.

Kawai sees potential in using this research to assist businesspeople dealing with high-stress situations.