Since time immemorial, people have been trying to devise effective techniques for managing anger and resentment. A recent study by Japanese scientists revealed the liberating effect of writing down one's reaction to a negative event on a piece of paper.
Even the Roman philosopher Seneca believed that "one's own anger is likely to cause more harm than someone else's injustice", so in his work "De Ira" (On Anger) from 45 BC, he offered advice on how to avoid it, writes the Guardian.
Among the more modern methods recommended by psychologists is physical activity, for example riding an exercise bike or punching a punching bag in the gym.
However, new research suggests that even the humble paper shredder could be helpful. In addition to being more accessible, it could also be more effective after something or someone makes you angry, he reports Jutarnji list.
A study by Japanese scientists found the liberating effect of writing out one's reaction to a negative event on a sheet of paper, which should then be torn up, crumpled into a ball and finally thrown into the waste bin.
"We expected that our method among the subjects would be able to suppress their anger to some extent. But we were very surprised by the fact that the anger in the individuals almost completely disappeared," said Nobuyuki Kawai, the head of the research from Nagoya University.
The study, the results of which were published in the journal Scientific Reports on Nature, is based on research on the connection between the written word and the reduction of anger, as well as on studies that show how interacting with physical objects can control a person's mood. The scientists also gave an example - those who want to take revenge on their ex-partner can burn letters or destroy his or her gifts.
They believe that the result could be related to the psychological phenomenon of the "magical contagion heuristic" whereby people are convinced that the actions they take on an object associated with a certain person can affect the individual himself. In this case, the "liberation" from the negative physical entity, i.e. the sheet of paper, results in the disappearance of the original emotion. The phenomenon is based on the belief that the "essence" of an individual can be manifested through his physical possessions.
As part of the study, 50 students were asked to write their short opinion on an important social issue, for example - should smoking be banned in public places. The experts then deliberately graded their papers low, and the grades related to their intelligence, interest, kindness, logical reasoning and rational decision-making. To reinforce their intention, the evaluators added insulting comments such as: "I can't believe that an educated person can think like this. I hope this person manages to learn something while studying at this university."
After receiving the results, the participants wrote down their angry thoughts about the negative feedback on a piece of paper. One group was told to crumple up the paper and throw it in the wastebasket or keep it in a folder on their desk. Another group was told to tear up the paper or put it in a plastic box.
The anger levels of individuals who threw their papers in the trash or tore them up completely disappeared, while the group of students who kept a printed copy of the paper experienced only a slight decrease in anger.
The discovery by Japanese psychologists could also shed light on the origins of the Japanese cultural tradition known as "hakidashisara" (hakidashi sara are words referring to a dish or plate). The tradition is practiced at Hiyoshi Shrine in Kiyosu, not far from Nagoya.
Hakidashisara is an event that takes place once a year. Visitors then break small discs representing things that make them angry, after which they feel relief.
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