New study reveals that venting isn’t effective—this is the top method for handling your anger

After a tough day at work or a disagreement with your partner, reaching out to a friend to vent might seem like a natural reaction.

However, a recent study published in Clinical Psychology Review suggests that venting won’t effectively help you manage your anger. Researchers examined the impact of activities that increase arousal, such as venting or physical exercise, and activities that decrease arousal, like meditation or yoga, on calming individuals down. Their analysis of 154 studies involving over 10,000 participants revealed that activities aimed at decreasing arousal were more effective in helping individuals manage their anger.

So, the next time you feel the urge to unload your frustrations on a friend, consider taking a moment to meditate instead.

But how do you know if you’re meditating effectively, especially if you’re new to the practice?

Jade Weston, a senior meditation producer at Ten Percent Happier with 15 years of meditation experience, suggests asking yourself three guiding questions while practicing:

1. Where am I placing my attention? Notice where your mind wanders and gently redirect it to focus on your breath.
2. How am I feeling right now? Acknowledge your current mood without trying to change it, simply recognizing how you feel.
3. What is my intention? Remind yourself why you wanted to start meditating in the first place, which can serve as motivation to continue.

Answering these questions can help you become more present in the moment during your meditation practice.

According to meditation expert Vishen Lakhiani, CEO of Mindvalley, you don’t need to meditate for long periods to experience positive results. Lakhiani recommends meditating for no more than 20 minutes a day, but even just a minute or two of meditation can help reset your mind and emotions.

“For most people, 15 to 20 minutes will give you just the changes that you need,” Lakhiani explains. “You can take a one- to three-minute dip into peacefulness, and you can see remarkable results.”

So, instead of venting your frustrations to a friend, consider spending a few minutes in silence through meditation. It could be more effective in lowering your frustration levels.

_{Repurposed article originally published in CNBC}