by Gabrielle Massey, MA

Does "Letting It Out" Actually Make You Feel Better?

When people feel angry, overwhelmed, or emotionally upset, they are often encouraged to "let it out" or "get it out of their system." Whether it's venting to a friend, yelling into a pillow, swearing, or writing in a journal, many people believe expressing emotions helps release negative feelings and improve mental well-being.

Emotional expression can either promote healing or reinforce distress, depending on how it's done.. Photo courtesy Unsplash

This idea is rooted in catharsis theory, which suggests that expressing difficult emotions helps reduce emotional tension. However, psychological research presents a more nuanced picture. Some studies suggest emotional expression can be beneficial, while others indicate that certain forms of venting may actually intensify distress.

So what does the research say? Does emotional expression help us heal, or can it sometimes make us feel worse?

The Theory Behind Catharsis

The concept of catharsis can be traced back to Sigmund Freud, who believed that suppressing emotions could lead to psychological distress and emotional outbursts. According to this perspective, expressing emotions such as anger, frustration, or sadness allows people to release built-up emotional energy before it becomes overwhelming.

This belief remains common today. Many people assume that venting, crying, swearing, or expressing anger is healthier than holding emotions inside.

Research offers some support for this idea.

A study by Husain and colleagues (2023) examined the relationship between profanity and emotional distress. Researchers found that individuals who used profanity more frequently reported lower levels of stress. The authors suggested that swearing may function as an emotional release or coping mechanism during stressful situations.

Similarly, Wahjuningtijas (2023) explored the effects of journaling among young adults experiencing symptoms of depression. After writing about their emotional experiences for 11 consecutive days, participants reported reductions in depression, anxiety, and stress. Many described journaling as a healthy outlet that helped them feel calmer, more emotionally regulated, and relieved.

These findings suggest that some forms of emotional expression may help individuals process difficult experiences and reduce emotional distress.

The Argument Against Venting

While catharsis theory emphasizes emotional release, another psychological perspective—cognitive neoassociation theory—offers a different explanation.

According to this theory, thoughts, emotions, and memories are linked together in mental networks. When we repeatedly focus on a negative emotion, such as anger, we may activate related thoughts and memories, strengthening the emotional experience rather than diminishing it.

In other words, venting may not always release anger—it may actually keep it alive.

Research by Bushman (2002) provides strong support for this idea. In the study, participants received harsh criticism about an essay they had written, intentionally provoking feelings of anger.

Participants were then assigned to one of three groups:

One group hit a punching bag while thinking about the person who criticized them.
Another group hit a punching bag while distracting themselves with unrelated thoughts.
A control group sat quietly and did nothing.

The results were surprising. Participants who focused on the person who angered them while hitting the punching bag became more aggressive afterward than those in the control group. Even participants who used distraction while punching the bag displayed greater aggression than those who simply sat quietly.

The takeaway: Acting out anger may keep aggressive thoughts active rather than helping them fade.

Research suggests that releasing our our anger may not always be helpful. Photo courtesy Unsplash

When Emotional Processing Becomes Rumination

Another important distinction is the difference between healthy emotional processing and rumination.

Emotional processing involves reflecting on experiences in a way that promotes understanding, growth, or problem-solving. Rumination, on the other hand, involves repeatedly replaying painful thoughts without gaining new insight or moving toward resolution.

Research suggests this distinction matters.

In a study by Sbarra and colleagues (2013), adults going through marital separation were asked to write extensively about their emotional experiences. Contrary to expectations, participants who engaged in expressive writing reported higher levels of emotional distress and depressive symptoms compared to those who did not complete the writing exercises.

Researchers concluded that repeatedly focusing on emotional pain without creating meaning or resolution may worsen distress rather than alleviate it.

This finding highlights an important point: not all emotional expression is equally beneficial. The impact often depends on whether the process promotes understanding and growth or simply reinforces emotional suffering.

Reflective writing can be helpful, but repeatedly revisiting painful experiences without insight may contribute to rumination. Photo courtesy Unsplash.

So, Is Emotional Expression Helpful or Harmful?

The answer is more complex than a simple yes or no.

Research suggests that emotional expression can be helpful when it promotes understanding, emotional awareness, and problem-solving. However, expression that reinforces anger, fuels rumination, or increases aggression may have the opposite effect.

Emotional Expression May Be Helpful When It:

✔ Promotes insight and self-reflection
✔ Encourages problem-solving
✔ Increases emotional awareness
✔ Helps individuals feel understood, validated, or supported

Emotional Expression May Be Less Helpful When It:

✖ Reinforces anger or resentment
✖ Fuels rumination
✖ Increases aggression
✖ Keeps individuals emotionally stuck

Final Thoughts

The debate between catharsis theory and cognitive neoassociation theory reflects a larger question within psychology: Does expressing emotion reduce distress, or can it sometimes strengthen it?

Current research suggests that emotional expression is not automatically healing. While some forms of expression may provide relief, others may reinforce negative emotional patterns over time. The difference often lies in how emotions are expressed and whether the process leads to insight, understanding, and growth.

Emotions are not simply "released." The way we think about, express, and respond to our emotions plays a significant role in shaping our long-term emotional well-being.

If you're struggling to understand your emotional responses or finding yourself stuck in patterns of anger, rumination, or distress, professional support can help.

Ready to Better Understand Your Emotional Patterns?

Our team is here to help you develop healthier ways of processing emotions, improving emotional regulation, and building resilience.

Contact us today to learn more about our therapy and psychological assessment services.

Does Venting Really Help? What Psychology Research Says About Emotional Expression