What is scream therapy and does it relieve stress & anxiety?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Scream therapy is all the rage. Explore what scream therapy is, benefits of screaming for stress and anxiety, and how to practice the scream method in 8 steps.
Everyone has different ways of coping with stressful moments, but one method comes up time and time again in popular culture—and that’s screaming. What you may not have realized is that screaming is actually a form of therapy for some. Those who get it, get it.
While experts have debated the psychological efficacy of scream therapy, many people feel a sense of relief after venting their frustrations in this way.
What is scream therapy?
Scream therapy, also known as primal therapy, was developed in the 1970s by psychologist Arthur Janov, who believed that screaming could help people release unresolved emotional pain or trauma. The idea is that screaming acts as a release valve, allowing the screamer to let go of pent-up, deep-seated emotions.
However, scream therapy isn’t just about shouting. Someone engaging in primal scream therapy would meet with a trained professional, who could guide them through the process of revisiting past traumas and then screaming through them.
In doing so, they'd seemingly break down emotional barriers and be able to better process their feelings. In theory, scream therapy provides a safe space to express any emotion that one may have been taught to suppress or hide in their daily life.
DYK: Scream therapy may not be safe for everyone?
While scream therapy can be a good choice for some, it's not necessarily a substitute for talk therapy. It's important to consult a healthcare provider to see if scream therapy is right for you.
Does scream therapy really work, and can it reduce stress and anxiety?
The scientific evidence around scream therapy is slim, but some studies do suggest that expressive therapies, which include screaming, can provide emotional relief and contribute to mental wellness. These studies indicate that the physical act of screaming may trigger a release of feel-good chemicals in the body, which might help to create a sense of relief and potentially lead to lower stress and anxiety levels.
And while research in this area is limited, many people who’ve participated in primal scream therapy report feeling a sense of catharsis or emotional release following the sessions. They often describe a reduction in stress and anxiety levels and a feeling of lightness or freedom after expressing their emotions so vividly. Plus, sometimes screaming (similar to crying) just feels good.
Still, scientists have questioned whether scream therapy can really support mental health, and some doubt its long-term benefits. Many psychologists argue that while screaming might offer temporary relief, it doesn't necessarily address the root causes of stress and anxiety. Added to this, there’s evidence that expressing anger may actually increase aggression and even worsen symptoms.
Is screaming good for anxiety?
Scream therapy might be a useful tool for managing stress and anxiety, especially alongside other approaches, such as traditional talk therapy or even physical exercise. While some might find screaming helps their mental health for a moment in time, it may not be for everyone. Ultimately, this is about how you feel. Whether you primal scream or not is up to whether you think it would help you.
DYK: Scream therapy might be best practiced with a therapist?
While scream therapy can be practiced alone, many may benefit from the guidance of a therapist. A trained professional can provide a structured and supportive environment, helping you experience primal scream therapy safely and effectively.
6 potential benefits of screaming therapy
Screaming (or scream therapy) has some benefits — even if it’s just feeling like you’ve released some of that pent-up tension you’ve been carrying around. If you’d fancy giving it a try, do balance it out with a calming practice afterwards such as a breathing exercise, meditation practice, or relaxing walk. If your emotions feel out of control after a scream session, contact a member of your support system or your therapist.
Once again, please remember that scream therapy isn’t the same as traditional therapy. It might offer a short cathartic release, but if you’re dealing with more serious mental health issues, talk with a professional to formulate the best plan to support your experience.
1. Cathartic emotional release: Scream therapy may provide an emotional release, allowing you to express pent-up feelings in a raw and impactful way. This release can lead to a sense of liberation, especially when adults expressing emotions publicly can be seen as taboo.
2. Stress reduction: Engaging in scream therapy may help reduce stress levels by encouraging a physical release of bodily tension.
3. Enhanced self-awareness: Confronting and expressing your emotions may lead to increased self-awareness. Understanding your emotional triggers and the depth of your feelings can encourage personal growth and emotional intelligence.
4. Expression of difficult emotions: Scream therapy may help you express emotions that are hard to articulate with words, such as deep-seated anger, sadness, or even joy.
5. Empowerment and reclamation of voice: Screaming can feel empowering, allowing you to reclaim your voice and express yourself. For those who were encouraged to be silent as children or didn’t feel listened to, this empowerment may boost self-esteem and confidence.
6. A complementary tool: While not a solution on its own, primal scream therapy can complement a broader mental health strategy. A holistic approach of talk therapy, mindfulness, meditation, and a huge dose of self-compassion might be more effective than screaming in the long-run.
DYK: Scream therapy isn’t always safe to practice?
Scream therapy is generally considered safe, but there are potential risks, especially if practiced too often. These risks include strain or damage to the vocal cords. In other words, if you decide to scream out your feelings, keep it short and use as much breath support as you can.
How does scream therapy work?
To reap the rewards of scream therapy and ensure the practice is safe and effective, consider the following steps.
1. Understand your intentions
Understand the purpose of your scream therapy session. Are you trying to release anger, alleviate stress and anxiety, or express another emotion? Setting an intention can guide your experience and help you focus on the emotions you need to release.
💙 Get curious about your feelings and intentions through the practice of Zoning In.
2. Find a suitable location
Find a place where you can scream without causing alarm or disturbance — the sound of screaming can be scary and increase anxiety for others if they’re hearing it without context. This could be a secluded outdoor area or an insulated room designed for sound. Privacy and safety can allow you to express yourself fully without reservations.
3. Prepare mentally and physically
Before you begin the scream method, take some time to ground yourself. Engage in deep breathing or meditation to help center your thoughts and focus on the emotions you wish to express. Physically, make sure you're standing or sitting comfortably and that your body is relaxed. This preparation can help you channel your emotions more effectively during the session.
💙 Take a few minutes to breathe and Calm Anxiety before you start.
4. Start with a vocal warm-up
Begin by humming, gentle singing (even singing along to music), or shouting. These exercises can help prevent strain on your vocal cords and make the session more effective. It sounds silly, but it’s true.
💙 Prepare for your screaming session by first learning how to Release Tension in your body (including your throat and voice).
5. Get screaming
Don't hold back. Allow yourself to express the full range of your emotions. You can scream into a pillow, shout out words, or simply let out a primal scream. Focus on letting go of your feelings to achieve emotional release, rather than worrying about the volume or sound of your scream.
6. Wind down and reflect
Give yourself time to return to a state of calm. Try writing in a journal, gentle stretching, or simply sitting quietly. Reflect on the screaming experience and any emotions or insights that arose during the session.
💙 Awaken your capacity for releasing stress and rebuilding your confidence with the Relaxed Open-Hearted Presence meditation.
7. Seek professional guidance or other expressive therapies if needed
If you're interested in formal scream therapy but unsure how to start, seek guidance from a mental health professional experienced in expressive therapies. They can provide a structured and supportive environment for your practice.
8. Practice regularly for best results
Like any therapeutic practice, scream therapy may offer more significant benefits when done regularly. Some may find weekly sessions beneficial, while others may prefer a less frequent schedule, so listen to your body and emotions and decide what feels right for you. Establish a routine to help you process emotions more effectively and experience ongoing relief from stress or anxiety.
DYK: You should seek support if you feel worse after scream therapy
It's normal to feel a range of emotions after scream therapy, including temporary increases in distress. If you consistently feel worse after sessions, reevaluate the practice with a mental health professional. They can help you determine if adjustments are needed or if an alternative therapy might be more beneficial.
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