Can Exercise Help Anger Management & Reduce Rageful Outbursts?

Dr. Freya Bajandouh, PhD

Anger can act as an instigator for aggressive tendencies and violent behaviour, which can lead to a number of negative outcomes. It is important for those who struggle with anger issues to learn how to manage with them in healthy ways. With exercise being increasingly named as the number one method to support anger management (and my deep interest in the effects of exercise) I was keen to explore this further.

Exercise has a positive influence on mental health.

Exercise is known to have a positive effect on emotional well-being. The use of exercise as a coping mechanism is a healthy way for people to combat mental states such as depression, anxiety and stress.

Indeed, those who exercise regularly have an increase in positive mood; including tension and stress relief, anxiety and alertness.

But how does exercise relate to anger?

Exercise can work as a prevention for anger. In a recent study conducted in the US, people who exercised more were found to be less prone to anger and aggressive tendencies. A finding that has interesting appeared to be stronger in women than in men.

Exercise can also work as a tool to overcome anger. Researchers discovered a large positive effect on stress, depression and anger when people who suffered from burnout used exercise to manage their symptoms.

There are a number of ideas as to how exercise supports anger management.

One theory (the Cross-Stressor Adaptation Hypothesis) suggests that the key to helping anger management is the prolonged physiological stress state the body experiences during exercise. To put it simply, your body experiences so much physiological stress during exercise that (through habituation) it becomes better able to deal with stress in normal life.

Another theory suggests that exercise supports anger management due to increasing the functionality of the hippocampus (the part of the brain involved with learning and memory processes). By increasing the function of the hippocampus, the cognitive control system (which is in charge of regulating anger) also grows, resulting in improved anger management.

The experiences during exercise help develop healthy anger management techniques.

When you exercise your brain is intensely focused on the movement, breath and body. When you are focused, you are distracted from the issues that cause you stress and anger. Having regular breaks from repeatedly thinking about stimuli that causes anger is a very effective way in which exercise can support anger management.

When you exercise your heart rate increases and you experience shorter, shallow breaths. Your body naturally works to slow your breathing to a normal pace following exercising. This physiological response is similar to the response needed to calm down when you are feeling angry.

Anger = increased heart rate. Calm = decreased heart rate.

Learning and practicing to control your heart rate is an effective tool that exercise can teach you to help anger management.

How can I incorporate these findings into my life?

As we have seen, exercise has a whole host of benefits for both physical and mental well-being. But it is one thing to know this information, and another to do something about it.

First of all, find a type of exercise that you enjoy! There is no point committing to run 3 times a week when you hate running. If anything you will find your anger increase at the thought of something so unpleasant!

Maybe you like stretching, Yoga or Pilates, maybe you enjoy power outbursts such as running or spinning, or maybe you more enjoy leisurely activities e.g., swimming or going for bike rides. Getting started is all about accessibility so do what is available and enjoyable to you.

Personally, I find yoga helps with my general emotional state. I am a lot less prone to angry outbursts when I have a regular yoga practice. However, if I am angry, there is nothing better than putting my headphones in and listening to some very loud music while I go for a 5km run!

Once you have chosen your exercise, I suggest you start now. Do not wait for Monday, for the start of the month, or for a special occasion to pop up, start your new routine now.

If you feel you are not pushing yourself enough, the fact you are moving your body is the important part. Do not get too caught up in how fast you are going, how much sweat you are producing, or how many miles you can cover. Progress is better than perfection.

Finally, give it time. It may take a couple of weeks to start to reap the rewards of your new exercise routine but trust me (and the research evidence) the benefits will come with time!

If you would like further information about how to manage anger or if you are interested in learning about the benefits of exercise and incorporating this into your life then do not hesitate to contact myself (Dr. Freya) to book a session.

References:

Bannon, S. M., Salis, K. L., & O'Leary, K. D. (2015). Structural brain abnormalities in aggression and violent behavior. Aggression and Violent Behavior, 25, 323-329 https://www.sciencedirect.com/science/article/abs/pii/S1359178915001317

Chu, I. (2008). Effect of exercise intensity during aerobic training on depressive symptoms in initially sedentary depressed women. 86-103. (Order No. 10630864). Available from ProQuest Dissertations & Theses Global. (1923387061). https://etd.ohiolink.edu/apexprod/rws_etd/send_file/send?accession=osu1204261519&disposition=inline

Edenfield, T. M. (2007). Exercise and mood: Exploring the role of exercise in regulating stress reactivity in bipolar disorder (Order No. 3277226). Available from Psychology Database. (304850999). https://digitalcommons.library.umaine.edu/etd/32/

Henchoz, Y., Baggio, S., N'goran, A. A., Studer, J., Deline, S., Mohler-kuo, M., & Gmel, G. (2014). Health impact of sport and exercise in emerging adult men: A prospective study. Quality of Life Research, 23(8), 2225-2234. doi: http://dx.doi.org/10.1007/s11136-014-0665-0

Holmes, D. S., & Roth, D. L. (1987). Effects of aerobic exercise training and relaxation training on cardiovascular activity during psychological stress. Journal of Psychosomatic Research, 32, 469-474. https://pubmed.ncbi.nlm.nih.gov/3070014/

Kemp, D. (2018) Is Exercise an Effective Treatment for Reducing Anxiety in Patients with Panic Disorder? PCOM Physician Assistant Studies Student Scholarship. 367. https://digitalcommons.pcom.edu/pa_systematic_reviews/367/

Kim, Y., Choi, H. and Yeom, H. (2019). Relationships between Exercise Behavior and Anger Control of Hospital Nurses. Asian Nursing Research, 13 (1), 86-91. Doi: https://doi.org/10.1016/j.anr.2019.01.009

Schultz, A. E. (2018). Effects of Exercise on Anger and Aggressive Tendencies. Undergraduate Theses. 168. https://digitalcommons.csp.edu/cup_commons_undergrad/22/

Thirlaway, K., & Benton, D. (1991). Participation in physical activity and cardiovascular fitness have different effects on mental health and mood. Journal of Psychosomatic Research, 36, 657-665. https://pubmed.ncbi.nlm.nih.gov/1404000/

Washburn, C. R., Pritchard, M. E., Book, P., & Clark, C. (2007). Correlations between exercise and anger in college students. Perceptual and Motor Skills, 104(3), 1310. https://pubmed.ncbi.nlm.nih.gov/17879665/

About the Author: Dr. Freya strongly believes in the science of Positive Psychology and uses her wealth of knowledge in this area to help clients overcome issues they face, enabling them to feel more positive towards themselves and their lives. Freya has a PhD in Psychology, is a qualified Yoga Teacher, and has completed courses in Meditation and Buddhist Studies. Read Full Bio >

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Finding a Therapist Who Truly Understands: The Power of Relatability in Therapy

By Satomi Ogata • February 1, 2025

At 17, one of my teachers told me I was dyslexic and that I needed to “work extra hard” to succeed. At 33, an educational psychologist officially diagnosed me with broad dyslexia (Reading Comprehension Impairment) and visual-spatial reasoning difficulties. However, the true turning point in my journey came at 37 when I was diagnosed with ADHD. It was a moment of clarity that reframed decades of self-doubt and burnout. Burnout and the Breaking Point The tipping point came when I experienced severe burnout at work. I’ve always taken immense pride in my career, pouring my passion into creating opportunities and fostering growth for others. As an HR professional working for one of the most purposeful organizations, I was determined to give my best. But no matter how hard I worked, I couldn’t shake the relentless feeling that I was falling short or that I wasn’t good enough.This internal battle slowly eroded my confidence until I found myself doubting my ability to perform even the simplest tasks. It felt like the harder I tried, the further behind I fell. The burnout, however, wasn’t just about work. It was the culmination of years of unprocessed emotions, cultural pressures, and the invisible toll of undiagnosed ADHD. For so long, I had been carrying an emotional and mental weight that I didn’t even realize was there. I was trying to meet impossible standards, juggling conflicting cultural expectations, and masking my struggles -including myself - would see how overwhelmed I truly was. Growing up as a Japanese woman, the cultural pressure to conform was ever-present. The phrase “the nail that sticks out gets hammered” (出る釘は打たれる) loomed large in my life, discouraging individuality and emphasizing the importance of fitting in. This cultural backdrop made navigating hidden disabilities like dyslexia, ADHD, and autism particularly isolating. In many Asian communities, neurodivergence is often misunderstood or seen as something to be “fixed.” Statements like “you just need to work harder” or dismissals of struggles as “bad parenting” are common and contribute to the stigma surrounding mental health. These deep-seated beliefs made seeking support feel daunting and, at times, even shameful. Meeting Mia: The Power of Relatability in Therapy In the depths of my burnout, I reached out to Dr. Glenn Graves, my former therapist in Singapore, who referred me to Mia Makino, a Japanese American therapist. From our very first session, I felt an immediate connection with Mia. She didn’t just listen; she truly understood. She recognized the cultural nuances of being Japanese and bicultural, as well as the complexities of navigating the duality between two distinct cultural frameworks. I did not expect how transformative this sense of relatability would be. Mia’s unique perspective allowed her to address not only the symptoms of my ADHD and burnout but also the deeply rooted cultural stigmas and self-doubt that has been holding me back for so long. Through Cognitive Behavioral Therapy (CBT), she helped me unpack years of internalized shame and perfectionism - traits so often reinforced by societal expectations in Japan. Mia’s approach to therapy wasn’t just about the symptoms; it was about empowering me to embrace who I am. She helped me see that my ADHD and dyslexia were not weaknesses but parts of me that could be understood, managed, and even celebrated. Her guidance gave me permission to stop fighting so hard to fit into a mold that was never meant for me. Sharing My Story to Empower Others Seeking therapy and working with someone who truly understood both my neurodivergence and my cultural identity was one of the most pivotal decisions of my life. It gave me the tools to heal, the courage to embrace my authentic self, and the clarity to redefine my path. By sharing my story, I hope to encourage others to seek support and break free from the stigma surrounding mental health and neurodivergence. Diagnoses like ADHD are not limitations; they are opportunities to better understand ourselves and to create lives that align with our strengths and needs. For anyone navigating similar challenges—whether cultural, neurodivergent, or both—know that you are not alone. The right support, whether through therapy, coaching, or community, can make a world of difference. And remember, the journey toward self-compassion begins with the courage to embrace who you are, unapologetically and wholeheartedly. A New Chapter: From Healing to Advocacy Thanks to Mia’s support, I’m now transitioning into a new chapter of my life. I’m designing training programs and workshops for HR professionals and leaders in Asia to help break the stigma surrounding neurodivergence. My mission is to create workplaces that are inclusive, supportive, and free from discrimination—environments where people can thrive regardless of their differences. I’m also pursuing certifications as an ADHD and executive coach to support individuals who may feel isolated or misunderstood. I want to be an advocate for those struggling in silence, helping them find their voice, their confidence, and their potential. For so long, I believed that being the “nail that sticks out” was a flaw. But now, I see it as a strength. Every challenge I’ve faced has brought me closer to understanding who I am. And in that understanding, I’ve found not only healing but also purpose—the opportunity to help others embrace their own journeys and create a world where the invisible becomes invincible. Satomi Ogata https://www.linkedin.com/in/satomi-beyondbias/

Interpersonal Relationships from the Perspective of Reiki

By Mariangel Gonzalez • January 28, 2025

In the journey of life, interpersonal relationships play a fundamental role. From a Reiki perspective, these connections are not just human encounters but profound opportunities for spiritual growth, energy exchange, and mutual healing. Universal Energy and Relationships Reiki is based on the idea that everything in the universe is connected through universal energy. Every relationship we form—whether with family, friends, colleagues, or partners—is influenced by the flow of this energy. When our energies are balanced and flow harmoniously, our interactions also tend to be more positive and enriching. However, when our energies are imbalanced, conflicts, misunderstandings, and tensions may arise. Reiki teaches us that by healing and balancing our internal energy, we can also improve our external relationships. The Importance of Self-Healing Working with Reiki begins with oneself. Before attempting to heal or improve a relationship, it is essential to look inward and ask: What aspects of my energy need attention? Am I projecting insecurities, fears, or resentments onto my relationships? Through self-healing, we can balance energy, foster self-love, and strengthen our ability to establish healthy boundaries. This creates a solid foundation for interacting with others from a place of integrity and authenticity. Healing Relationships Through Reiki Reiki offers tools to heal relationships on an energetic level: 1. Sending Energy to Relationships: Using the distance healing technique, practitioners can direct positive energy toward a specific relationship. This does not mean controlling or manipulating the situation but sending intentions of peace, harmony, and mutual understanding. 2. Energy Cleansing: Relationships can accumulate dense energy due to conflicts or past experiences. Reiki can help release these burdens, allowing for a fresh start. 3. Chakra balance: Each relationship may be associated with one or more energy centres (chakras). For instance, communication conflicts may relate to the throat chakra, while trust issues may link to the heart chakra. Working on these centres can unblock and restore harmony. Daily Practices to Foster Healthy Relationships In addition to specific Reiki techniques, we can incorporate habits into our daily lives to nurture our relationships: · Practicing Gratitude: Recognizing and appreciating the blessings each relationship brings, even in challenges. · Meditating for Empathy: Using guided Reiki meditations to develop a deeper understanding of others' emotions and perspectives. · Setting Clear Intentions: Before interacting with someone, we can set a positive intention, such as fostering peace or strengthening mutual understanding. Unconditional Love as a Guide One of the fundamental principles of Reiki is unconditional love. This concept invites us to accept others as they are, without judgment or attempts to change them. In relationships, this means offering support, respect, and understanding, even when facing differences. Reiki reminds us that every person we encounter is a reflection of ourselves. By honouring this connection, we can transform our relationships into sacred spaces of learning and evolution. Conclusion From a Reiki perspective, interpersonal relationships are more than mere interactions; they are an exchange of energy and an opportunity for healing and growth. By working on our internal energy, we can create a positive impact on our relationships and experience deeper, more harmonious, and meaningful connections. This inner work also extends outward, promoting collective healing and nurturing a greater sense of unconditional love and compassion in the world

Is Your Relationship Due for a Mindset Reset?

By Esther Oon-Bybjerg • January 28, 2025

Your partner forgets to text you back after a long day, and you think, "They don’t care about me." Or they casually mention plans with friends that don’t include you, and you wonder, "Am I not important to them anymore?" These passing negative thoughts may seem trivial, but they reflect deeper narratives we unconsciously construct about our partners and relationships. In relationships, the way we think about our partners and their actions matters deeply. As relationships evolve, we develop beliefs about our partners and the relationship. These beliefs shape how we feel, act and respond to them. As a couple therapist, I have witnessed how it is often not the events themselves that drive disconnection, but the interpretations and narratives we attach to them. Relationships get strained by negative thought patterns because these hidden beliefs about our partners and their actions silently erode connection and fuel resentment. However, a simple shift in mindset can improve the quality of your relationship. The Cycle of Negative Perception We often assume that our perceptions of reality are objective. However, our minds act as powerful filters, shaping how we interpret our partner's words and actions. For instance, if you believe, “They don’t care about me,” a forgotten text message might feel like proof of neglect. On the other hand, if you think, “They’re doing the best they can,” the same situation might seem like a genuine oversight which is understandable. These thoughts set the emotional tone for your relationship, influencing how you feel during moments of connection or tension. Small disappointments or unmet needs that go unaddressed can gradually shift your perspective, leading you to interpret interactions through a lens of frustration or resentment. This process can be driven by cognitive biases which are mental shortcuts that help us process information quickly, but they can also distort reality in ways that harm relationships. Here are some common thought patterns that I often see in couples: Confirmation bias Selectively focus on evidence that confirms our existing beliefs, ignoring anything that contradicts them. If you believe your partner is inconsiderate, you'll likely notice every instance of forgetfulness while overlooking their thoughtful gestures. Black-and-white thinking Seeing things as either all good or all bad, such as “They never listen to me” or “They’re always selfish.” This mindset prevents you from seeing the complexities in your partner’s behavior and stops you from appreciating the shades of gray in their actions. Personalization Interpreting your partner’s actions as a direct reflection of their feelings toward you. For example, when they’re late, you might think, “They don’t respect my time,” instead of considering that they could be dealing with an unexpected situation. Mind reading Assuming you know your partner’s thoughts or intentions without asking or clarifying. If they don’t initiate physical affection, you may think, “They’re not attracted to me anymore,” when they may simply be tired or dealing with stress. Catastrophizing Jumping to the worst possible conclusion, such as thinking, “This argument means we’re heading for a breakup,” instead of seeing it as a normal part of any relationship. Negative filtering Focusing only on your partner’s flaws while disregarding their positive qualities. For example, after a few instances of your partner being late, you may start seeing them as unreliable, ignoring all the times they’ve been on time. Ways to Reset Your Mindset Changing entrenched thought patterns isn't about ignoring or avoiding important issues. It's about cultivating a more mindful and intentional approach to your relationship. Negative thoughts can quickly escalate emotions, leading to impulsive reactions that hurt the relationship. A mindset reset helps you assess the situation more objectively respond more thoughtfully. Here are some strategies to break free from the negative thought patterns. Cultivate gratitude Instead of focusing on what's wrong, consciously seek out moments of kindness, no matter how small. Appreciate the thoughtful gestures your partner makes. Recognizing these efforts reinforces the positive in your relationship, helping you see your partner in a more favorable light. Challenge your assumptions The next time a negative thought arises, pause and challenge it. Ask yourself, "Is there another way to interpret this?" Instead of defaulting to "They’re not prioritizing me," try reframing it as "They’re just overwhelmed with deadlines right now." This shift in perspective can defuse unnecessary tension and foster a deeper understanding between you and your partner. Seek clarification, not conclusions Instead of jumping to conclusions based on a fleeting moment, engage in conversation. For example, say, “I noticed you seemed quiet earlier. Would you like to talk about it? Asking questions shows genuine interest in your partner’s feelings and prevents misunderstandings. Embrace a growth mindset See challenges as opportunities for growth, not signs of incompatibility. When conflicts arise, view them as chances to improve your communication and problem-solving skills together. A growth mindset allows you to navigate difficulties as a team, strengthening your bond and building mutual support. Assume positive intent Start from a place of trust. Believe your partner cares about you and is doing their best. Even when things don’t go perfectly, choosing to assume positive intent softens the impact of misunderstandings. This mindset fosters patience, understanding, and deeper trust between you and your partner. When to seek help Sometimes, deeply ingrained thought patterns are challenging to shift on your own. Therapy provides a safe space to explore the root causes of these patterns, understand how they affect your relationship, and learn tools to address them. By recognizing and challenging unhelpful thought patterns, we can create space for mutual empathy, understanding, and respect. These changes don’t happen overnight, but with patience and intentionality, even small mindset shifts can lead to profound transformations.