Can Exercise Reduce Feelings of Anger?

Anger is just one of many natural human emotions. We get angry when we feel frustrated or threatened, and that is completely normal. Everyone experiences feelings of anger at some point or another. However, anger can become a problem if it leads to impulsive actions that damage relationships. In addition to this, it can also take a huge toll on our mental and physical well-being.

So, how do we deal with our anger when it becomes a problem? This is where anger management techniques can often save the day. In this article, we are going to focus on exercise as an anger management technique.

Can exercise truly transform the way we handle our emotions? Let’s find out.

How Does Exercise Reduce Feelings of Anger?

We already know that exercise has several benefits. This includes strengthening our muscles, helping us to manage our weight, and even improving heart health. But how exactly does exercise help with anger?

Have you ever noticed how some people go for a run when they are stressed or frustrated? This is because exercise has a massive impact on our emotional well-being, including reducing feelings of anger.

Several studies have shown that there is a profound relationship between exercise and emotional regulation ^[1]. When you are angry, your body starts to go through a number of changes: Your heart rate will increase, your breathing will become faster, and cortisol (which is a stress hormone) will start to flood your bloodstream.

This is your body’s way of preparing itself for a fight-or-flight reaction. Unfortunately, if there is no outlet to release this anger, it can linger and cause more harm than good.

Exercise gives you that outlet by helping you to burn off excess energy and release built-up tension. It also plays a huge role in the production of mood-enhancing hormones ^[2]. Whether it is a walk around the neighborhood, a yoga session, or a high-intensity workout, physical activity can actually help you to feel calmer and more in control by diffusing the anger that is pent up inside of you.

The Science Behind Exercise and Anger Management

Exercise is known to be a natural stress reliever. Your body releases endorphins and neurochemicals that make you feel happier and relaxed when you engage in physical activity.

Stress Reduction and Anger

Feelings of stress are often followed by bouts of anger. For example, when you feel like you are under constant pressure, even the smallest things can start to annoy you and cause intense feelings of rage.

Exercise is a natural stress reliever, and studies have shown that people who participate in regular exercise report lower levels of anger and stress than those who don’t^[3]. This is because when you exert yourself physically, you are better able to process and release tension. This helps you to respond to things that make you angry in a healthier way.

Brain Chemistry and Emotional Regulation

Essentially, it all boils down to the neurotransmitters that release chemicals when we incorporate exercise into our lives. These affect our brain chemistry in ways that directly impact anger management. These chemicals include:

• Serotonin, which plays a role in enhancing our emotional stability and transforming our moods.
• Dopamine, which helps you to feel more positive by stimulating the reward and pleasure centers of your brain.
• Norepinephrine, which helps you to respond to stressful situations by improving your focus and attention.

Our prefrontal cortex is the part of our brain that is responsible for making decisions and controlling our impulses. Exercise has been shown to strengthen the prefrontal cortex so that we are able to manage our emotions more effectively by actually making us pause and think before we react to certain situations ^[4].

The Fight-or-Flight Connection

When you are angry, your body starts to get ready to react through a flight-or-fight response. Exercise tries to mimic this response so that you can physically “burn off” the adrenaline and other stress hormones that are typically associated with anger.

This is why it is easier to think more clearly and handle your emotions after you have exercised and your body returns to a resting state.

Types of Exercises Used for Anger Management

All exercise is beneficial, but certain types of exercise can help you to handle your anger more effectively. Deciding on what exercises to do depends on your personal preferences as well as your unique triggers. Here are some of the most effective exercises for managing anger:

Aerobic Activities

Aerobic exercises are a wonderful way to increase your heart rate and help your body to release endorphins. Also known as the body’s “natural painkillers,” they can place your body in a euphoric state, thus reducing feelings of anger ^[5].

Strength Training

Not everybody is wired for strength training, but if you know how to lift weights or use resistance bands, then you are well on your way to releasing tension constructively.

People who do strength training need to be disciplined and focused. These traits allow you to redirect your anger in a productive way. In addition to this, the physical changes and improvements that you start to see in your body can help reduce feelings of low self-esteem.

Mindfulness-Based Exercises

Did you know that yoga has been known to lower cortisol levels? Gamma-aminobutyric acid (GABA) is a neurotransmitter that helps to reduce anger and calm the mind ^[6].

At the same time, tai chi and Pilates make use of physical movement, mindfulness, and deep breathing to help you build strength and relax.

High-Intensity Interval Training (HIIT) and Combat Sports

While it may not be for everyone, boxing and kickboxing are a good option for those who need a more intense workout. There are incredible benefits to these kinds of workouts or combat sports.

Consider “letting it out” on a punching bag so that you don’t hurt yourself or others. During these training sessions, you are in a controlled environment, which means that you can release your energy and frustration safely.

How Much Exercise Is Needed to Reduce Anger?

Deciding how much exercise you need to manage your anger depends on how fit you are as well as your unique needs and preferences. Here are some guidelines that you can use:

Intensity and Duration

• Moderate Exercise
  If you want to reduce your stress levels and improve your mood, then consider doing at least 30 minutes of moderate aerobic activity. Try to do this at least three to four times per week.
• High-Intensity Exercise
  If you need a quick emotional reset, try doing 15–20 minutes of high-intensity activity to get some relief.

Frequency

The World Health Organization says that you should do at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week ^[7]. It should be noted, however, that while a single workout can manage your anger for a little while, the long-term benefits only happen when you are consistent.

How to Incorporate Exercise into Your Anger Management Routines

Don’t let it overwhelm you. You do not have to be an athlete to make exercise a part of your anger management strategy. Here are some tips to get you started:

Set Realistic Goals

Start with small goals that you know you are able to achieve. Think about taking a ten-minute walk every day. Gradually, you can increase your time as you get fitter,

Choose Activities You Enjoy

The best exercise for anger management is the one you’ll stick with. Try a range of different activities so that you can decide which ones you enjoy.

Schedule Regular Sessions

It is important to try to schedule your workouts for the same time every day. When you do this, it is easier to stick to a routine.

Potential Risks to Consider

In most cases, exercise is the best way to control your anger, but there are some important things to think about before you start a new routine:

Overtraining

Listen to your body and try not to overexert yourself. Overexertion can make you tired and even put you at a higher risk of getting injured while you are training. Hurting yourself can make you angry – which is in total contrast to what you are trying to achieve.

Health Conditions

To rule out things like heart disease or joint problems you should always consult with your doctor before trying any new exercise program.

Choosing the Wrong Activity

Some people may become more frustrated or angry if they start doing competitive or aggressive sports. If this is the case, then it may be a better idea to do less competitive activities like hiking or yoga.

Long-Term Benefits of Regular Exercise

The long-term effects of keeping to an effective exercise routine can be life-changing:

Enhanced Emotional Resilience

The more you exercise, the more your brain starts working to regulate stress hormones. This improved brain function can make you less likely to react to things that would normally make you angry.

Improved Self-Esteem

Generally, when you feel good about yourself, you feel happier overall. Making exercise a regular part of your life can help you to boost your self-confidence.

Better Sleep Quality

If you are tired, you are irritable, and you are more prone to getting angry over the smallest things. Exercise helps you sleep better, which is important if you want to keep your emotions intact. If you are tired,

Overall Mental Health

When you are anxious and depressed, you are more likely to develop anger issues. Exercise is a great way to help you regulate your emotions and keep anxiety and depression at bay.

Conclusion

All it takes is some time and effort to start enjoying both the physical and emotional benefits so that you can lead a calmer and more balanced life.

Whether you are looking for immediate relief or long-term anger management benefits, exercise can completely transform your quality of life. When you use exercise as a natural way to manage your anger, you are not only getting rid of stress, but you are also improving your moods and regulating your emotions.