MSU Extension Healthy Relationships

A rage room, or smash room, is a space set up for people to take out their anger on inanimate items. There is no official record of when rage rooms began; however, most sources say they began around 2021. Using bats or hammers, rage room participants smash breakable objects like computers, phones and dishes. Safety is a priority, and people wear protective gear like gloves and face shields to avoid injury.

The theory behind rage rooms is that they are a safe space to help people get short-term relief from anger — sometimes called rage-release therapy or rage-therapy. But do they work?

Unfortunately, there is not much scientific evidence on the pros of rage rooms. One study involved a meta-analysis of 154 research reports on different anger management activities. What that study found was that most activities that increase our heart rate don’t make us less angry. This includes participating in rage rooms, which is a type of intense physical activity.

More information on the potential negative effects of rage rooms is that they only work for a short time and do not help build problem-solving skills to cope with anger in the long term. Rage rooms also do not help people to find the root causes of their anger.

Possible benefits of going to a rage room might be to experience a fun new thing to try, and experiencing some fun may improve your overall mood. Some people may also enjoy it as a bonding experience with friends or co-workers. It may give some people a sense of empowerment and a way to get out strong emotions in a safe environment.  

How do you deal with all those strong emotions that come with anger? Michigan State University Extension’s RELAX: Alternatives to Anger series has some recommendations. The most important thing to do is to learn to express your anger in a healthy way. This is a critical skill to build in order to maintain your own health and positive relationships. Managing your anger starts with knowing what your triggers are — specifically, what things, people and situations set you off. Write them down; get to know them. This gives you some space to think before you act. It doesn’t stop you from being angry but allows for time to decide how you want to respond.

In the RELAX: Alternatives to Anger series, it is suggested that when you do get triggered, find some healthy ways to release that anger. If you feel it in your body, like a headache or your heart pounding, then do something physical like going for a brisk walk or doing some gentle stretching. If you feel your emotions are at a boiling point, do something calming like listening to some music or doing some deep breathing. You may have heard these suggestions before; however, matching your calming technique to your physical or emotional reaction works by helping you reduce your cortisol (stress hormone) levels.

Find strategies to communicate your feelings without putting others on the defensive. It is okay to let people know when you are upset, annoyed or angry. It is a typical reaction to blame others for the way we feel. However, we can’t blame other people for the way that we are feeling because we are responsible for our own reactions. For example, it might be tempting to say something like, “you are so lazy and you always leave a mess” to our partner or roommate when we are overwhelmed by a cluttered space. This kind of communication can set people up to act defensively, which doesn’t lead to problem solving.

Instead, taking responsibility for your own feelings may be a better approach. An "I statement" can help get you started in the right direction. For example, you might say something like, "I am feeling annoyed right now because the house is a mess. Please give me some time to calm down, and then we can talk about who is responsible for what chores." This shows you want to solve the problem, rather than taking out your frustration about the problem on others.

Although rage rooms may provide some benefits, like a quick release of anger or stress, the negative effects of encouraging violent outbursts as a way of coping with anger and not getting to the root of the anger outweigh the benefits. Finding alternative ways to recognize anger cues, calm down, and increase problem-solving skills will help you find long-term solutions and lead to a healthier, happier life.

Consider exploring some free, online classes through Michigan State University Extension, such as RELAX: Alternatives to Anger or Stress Less with Mindfulness, and calming activities like practicing mindfulness.