by wayne persky
Founder and President of the Microscopic Colitis Foundation
Stress is not just a daily annoyance; for those with microscopic colitis (MC), it can be a significant trigger for symptom flare-ups and disease exacerbation. Managing stress becomes not just a matter of personal comfort but a critical component of disease management. Yet, as anyone with MC knows, finding effective stress management techniques that fit into our lifestyle is much easier said than done.
The cycle of stress can become all-consuming, leading to a desperate need for accessible coping mechanisms. Could relief be as simple as putting pen to paper and then discarding it? A recent study from Nagoya University, Japan, suggests that the answer might be yes.
Led by Nobuyuki Kawai and graduate student Yuta Kanaya, a research team delved into the intricate relationship between written expression and emotional regulation (Nagoya University, 2024, April 9).1 Their findings, published in Scientific Reports, introduce a straightforward, yet potent method for reducing anger: writing down one's response to a negative incident on paper and then promptly disposing of it, whether by shredding or simply throwing it into a trashcan.
Led by Nobuyuki Kawai and graduate student Yuta Kanaya, a research team delved into the intricate relationship between written expression and emotional regulation (Nagoya University, 2024, April 9).1 Their findings, published in Scientific Reports, introduce a straightforward, yet potent method for reducing anger: writing down one's response to a negative incident on paper and then promptly disposing of it, whether by shredding or simply throwing it into a trashcan.
The Experiment: Unveiling the Power of Disposal
To understand how physically disposing of written negative thoughts affects emotional well-being, the researchers crafted an ingenious experiment. Participants were given the task of expressing their opinions on significant social issues, only to be met with harsh criticism from supposed evaluators. These critiques were deliberately designed to evoke anger and frustration.
After receiving the negative feedback, participants were instructed to articulate their thoughts about the experience, focusing on what triggered their emotions. They were then divided into two groups. One group was instructed to dispose of their written responses by shredding or throwing them away, while the other was told to retain their responses intact.
After receiving the negative feedback, participants were instructed to articulate their thoughts about the experience, focusing on what triggered their emotions. They were then divided into two groups. One group was instructed to dispose of their written responses by shredding or throwing them away, while the other was told to retain their responses intact.
Voilà—Anger Disappears with Disposal
The outcomes were striking. While all participants reported heightened levels of anger after receiving insulting comments, those who disposed of their written responses experienced a notable reduction in anger levels. Conversely, participants who retained their written responses showed only a minimal decrease in anger.
This simple act of physically disposing of written negative thoughts effectively neutralized feelings of anger, showcasing the potential of this technique in managing emotional reactions.
This simple act of physically disposing of written negative thoughts effectively neutralized feelings of anger, showcasing the potential of this technique in managing emotional reactions.
Implications for Stress Reduction
The implications of this research are profound for MC patients who are having difficulty suppressing their stress. Controlling stress is essential for mitigating symptom flare-ups and maintaining overall well-being. Traditional stress management techniques often lack empirical support and can be challenging to implement in the midst of a flare-up. However, the simplicity and efficacy of the write-and-dispose method offer a practical solution accessible to all.
Whether we've just returned from a visit with our unsympathetic gastroenterologist who has suggested we should just "learn to live with our symptoms", had to turn down another social event, or we're just sick and tired of spending all our time in the bathroom, we could all use some help in suppressing our MC related stress issues. Instead of allowing stress to spiral out of control, why not try taking a moment to jot down our feelings on paper, and then promptly discarding it. This technique, as suggested by research that focused on anger reduction, could make life much easier for many of us.
Whether we've just returned from a visit with our unsympathetic gastroenterologist who has suggested we should just "learn to live with our symptoms", had to turn down another social event, or we're just sick and tired of spending all our time in the bathroom, we could all use some help in suppressing our MC related stress issues. Instead of allowing stress to spiral out of control, why not try taking a moment to jot down our feelings on paper, and then promptly discarding it. This technique, as suggested by research that focused on anger reduction, could make life much easier for many of us.
Consider the Japanese Hakidashisara Festival.
Interestingly, the research findings may also shed light on the Japanese cultural tradition of "hakidashisara." This annual festival involves smashing small disks representing sources of anger. The emotional release reported by participants after the festival mirrors the findings of the study, suggesting a shared underlying principle.
In Conclusion
The research conducted by the team at Nagoya University unveils a simple yet potent method for reducing anger: write it down, then discard it. By using the same basic technique, MC patients should be able to effectively reduce their elevated stress levels. And the best part about this treatment, is that it's free. Please let me know how well this works for you.
Reference
1. Nagoya University, (2024, April 9). Write it down, then throw it away: Research confirms a simple method for reducing anger. Medical Xpress, Retrieved from https://medicalxpress.com/news/2024-04-simple-method-anger.html?utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter
