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Feeling angry? Use this Japanese technique to calm down

How to Get Rid of Anger: A Psychology-Based Approach and Japanese Practices....
Author: Patricia Alegsa
25-05-2024 11:17







  1. The Nagoya University Study
  2. Why does this technique work?
  3. Practical Application in Daily Life
  4. Lead a more balanced life


Anger is a universal emotion that, when not managed properly, can have a negative impact on our physical and mental health, as well as on our personal and professional relationships.

However, recent research suggests that there are simple and effective methods to manage and dissipate this emotion.

One of these methods comes from a Japanese practice that demonstrates how the act of writing down our feelings and then physically discarding them can be incredibly effective in mitigating anger.




The Nagoya University Study




A study published in Scientific Reports and conducted by researchers from Nagoya University in Japan, delved into this method.

50 students participated and were asked to write their opinions on important social issues.

Their writings were deliberately evaluated with degrading comments and low scores in intelligence, interest, kindness, logic, and rationality.

Comments like "I can't believe an educated person would think like this" and "I hope this person learns something while in university" were used to induce anger among the participants.

After receiving this offensive feedback, the students recorded their feelings on paper.

Half of them were instructed to get rid of the paper (by throwing it away or destroying it), while the other half had to keep it (either in a file or a plastic box).

The results showed that those who physically disposed of the paper experienced a significant reduction in their anger levels, returning to their initial levels.

On the other hand, those who kept the paper only showed a slight decrease in their anger levels.

You can schedule to read this other article that will interest you:

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Why does this technique work?




The technique of writing and discarding is based on several psychological principles:

1. Emotional Catharsis

The process of writing allows for a cathartic release of emotions. Expressing them in words helps to clarify them and release the tension associated with them.

2. Depersonalization of Anger

Physically getting rid of the paper acts as a symbol of getting rid of the feeling itself. By destroying the paper, a psychological separation is created from the negative emotional content.

3. Reconnecting with the Present

Throwing away or destroying the paper can help individuals reconnect with the present moment, instead of staying stuck in angry thoughts about the past.





Practical Application in Daily Life




The simplicity and effectiveness of this method make it highly applicable in both domestic and work environments.

Here we offer you a step-by-step guide to implement it:

1. Recognize and accept the feeling: When you feel angry, first recognize and accept your emotion. Do not try to suppress it.

2. Write down your feelings: Find a quiet space and write down what you are feeling. Do not worry about grammar or spelling; the important thing is to express your thoughts and emotions uncensored.

3. Get rid of the paper: Once you have finished writing, get rid of the paper. You can throw it in the trash, tear it up, burn it, or even shred it. This physical act symbolizes letting go of the anger and can help you release the emotional burden.

4. Reflect and breathe: After getting rid of the paper, take a few moments to breathe deeply and reflect on how you feel. You will notice a sense of relief and calmness.

I also suggest you read: Ways to be more positive and attract people into your life




Lead a more balanced life



Anger management not only improves our emotional health and relationships, but it can also increase our productivity and overall well-being. The technique of writing and discarding is a powerful and accessible tool that you can incorporate into your daily life.

By implementing this method, you are taking an active step towards a more balanced and harmonious life.

The power to manage and transform your emotions is within you. The next time you feel angry, grab a pen, write down your feelings, and let the simple act of getting rid of the paper free you.

Keep reading more in this article I wrote:

Overcome discouragement: strategies to uplift yourself emotionally



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I am Alegsa

I have been writing horoscope and self-help articles professionally for over 20 years.

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