After a frustrating day at work or an argument with your significant other, calling a friend to complain might seem like a good idea.
However, according to a recent article published in Clinical Psychology Review, venting won’t help you manage your anger.
Researchers have studied the effectiveness of activities that increase arousal, such as venting or running, and activities that reduce arousal, such as meditation or yoga, in calming a person.
They analyzed 154 studies involving more than 10,000 participants and found that arousal-reducing activities were better at helping a person manage their anger.
Next time you want to take your problems out on a friend, take a break and consider meditation instead.
Where am I turning my attention?
If you’ve never meditated before, it can be difficult to know if you’re practicing in a way that will prove beneficial.
Jade Weston, a senior meditation producer at Ten Percent Happier who has been meditating for 15 years, offered CNBC Make It three guiding questions you can ask yourself as you practice:
- Where am I turning my attention? Take note of where your mind wanders and try to refocus it on your breathing.
- How do I feel right now? Think about your mood. Don’t try to change it, just take stock of how you feel.
- What is my intention? Remind yourself why you wanted to get into meditation. This can motivate you to continue.
Answering these questions can help you feel more present in the moment.
“15 to 20 minutes will give you just the changes you need”
You don’t need to meditate for a long time to see positive results, Vishen Lakhiani, meditation expert and CEO of Mindvalley, told CNBC Make It.
Lakhiani recommends meditating for no more than 20 minutes a day. But, sometimes, it only takes a minute to reset.
“For most people, 15 to 20 minutes will give you just the changes you need,” he said. “You can take a one- to three-minute dip in tranquility and you can see noticeable results.”
A few minutes of silence might help you lower your frustration levels, more than lashing out at a relative.
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