The Cathartic Release

How Revenge Horror Films Serve as an Outlet for Anger

Oct 11, 2024

How many times have you wanted to yell, scream, throw a giant-sized tantrum, only to remind yourself that raging isn't acceptable? Yet, despite your efforts to hold back, the rage continues to build until you find yourself screaming at your partner, your children, your pets, the neighbor, another driver, a clerk, or a stranger. Your anger has been displaced and projected onto the wrong audience.

We live in a society dominated by outdated norms and a lack of resources to help people express their anger constructively and learn maladaptive ways to deal with these emotions. It isn't a surprise that our social media feeds overflow with depictions of anger exploding onto other people, animals, and things.

But perhaps, instead of exploding, you tend to hold your rage in, and it becomes the inner bully that puts you down, demeans, and seems to seek to destroy you. As you sit and fester about how others have hurt you without outwardly expressing your feelings, internalized rage can manifest as intrusive thoughts, ruminations, or anxiety, which manifests in chewing your lip, biting your nails, or tapping your foot.

This internalized rage can lead to suicidal ideations and self-harming behaviors. We often think of self-harm in terms of the physical harm we do to ourselves, such as hitting, burning, scratching, and cutting. However, self-harm can also include risk-taking behaviors, like driving too fast, unprotected sex, gambling, shopping, over or under-eating, and over or under-exercising, just to name a few.

Many of us grew up in environments where our feelings received no acknowledgment, validation, or honor. Expressing emotions, particularly anger was discouraged, often leading to punishment for feelings others found difficult to handle. This collective experience has hindered our ability to express anger healthily and, for some, resulted in redirecting their anger towards safer targets.

While anger commonly manifests in dominance over others (or builds until it explodes), research confirms that men express anger outwardly more often than women. Men learn it is okay to express anger, even being overtly angry outwardly. Conversely, women absorb the idea that to be "nice," they must swallow and hide their anger. To untangle the impact of these harmful cultural expectations, we must first understand the real root of anger, which may not be what you think. Then, we’ll explore how revenge horror can be used to express our anger.

At its core, anger emerges from feeling threatened.

Understanding Anger as a Response to Threats and Powerlessness

At its core, anger emerges from feeling threatened, whether by an inability to set boundaries, feeling obligated or pressured to uphold specific standards crucial for our well-being. This potent emotion usually stems from unmet or compromised needs, serving as a primal survival instinct triggered by perceived threats to our existence.

The fear of losing something valuable, be it a job, relationship, security, or a semblance of stability, can lead to self-imposed silence. Contributing to our silence is conforming to authority figures, suppressing our truths to retain employment, and avoiding homelessness or poverty, which can be stifling. When powerlessness, hopelessness, feeling trapped, and stagnation consume us, our inner rage intensifies, and this rage grows as we perceive more significant threats.

Fear becomes a dominant force in a world saturated with images and information portraying perpetual danger. Whether emanating from governmental entities, religious or political groups, or the harrowing spectacles of war, famine, genocide, suffering, and violence, fostering a pervasive sense of powerlessness and insecurity.

But without expression, that powerlessness and insecurity can alchemize into suppressed anger, which creates increased risks for our physical and mental health.

The Impact Of Anger

When we do not constructively process our anger, we have a greater risk of developing anxiety, high blood pressure, headaches, depression, heartaches, and strokes. Despite our attempts to keep the dangerous feelings and emotions on lockdown, we may lose what we are most afraid to lose.

Anger's impact extends beyond emotional disturbances, significantly affecting both mental and physical health.

This data highlights the intricate connection between anger and prevalent mental health disorders.

Moreover, the physical repercussions are notable, with approximately 85% of people with uncontrolled anger experiencing physical symptoms such as headaches and muscle tension. These statistics underline the importance of proactively addressing anger management to mitigate its extensive impact on health.

Believe it or not, horror movies can be an outlet for you to begin to understand and work with your anger. When approached with intention, horror movies can provide a space to engage with and release your anger more safely. You might feel skeptical, but stay with me.

Simply put, when approached with intention, horror movies can provide a space to engage with and release our pent-up anger in a safer way.

Horror Movies as an Outlet for Anger Release

When approached with intention, horror movies can provide a space to engage with and release our pent-up anger more safely.

To explore how revenge horror films serve as a cathartic outlet, we must first consider how these forms of entertainment often mirror our societal frustrations, fears, and threats. By confronting these themes through cinema, we can begin a journey toward understanding and healing, potentially reducing the adverse effects of anger that go unaddressed in our lives.

Exploring Suppressed Anger: The Therapeutic Power of Revenge Horror

As previously mentioned, horror films can act as a cathartic release for suppressed anger, particularly in a society where we often feel constrained by societal expectations. Although one might not expect this, revenge horror provides a nuanced examination of the dynamics of anger and a unique and effective platform to express the frustration and rage we often suppress.

Why? In revenge horror films, protagonists are typically driven by traumatic experiences, such as the murder of loved ones or personal victimization, frequently involving the sexual assault of female characters. Often, the protagonist, when attacked, is left for dead by their assailants. These survivors then embark on brutal quests for vengeance, exacting justice through graphic and violent acts of retribution.

(Great spot for a still image of one of the movies mentioned below - ideally, a scene that evokes that sense of vengeance)

Watching revenge horror, we may find ourselves rooting for the protagonist, deeply invested in their journey. We empathize with their pain, yearning for justice, seek reassurance that horrific injustices can be rectified, and find solace in the fact that they bring a voice and take action where we might feel powerless.

Such films offer a true cathartic outlet, providing a glimpse into a world where trauma survivors can embark on journeys toward healing, offering a sense of closure not always found in our everyday lives.

Watching these films can become a way to live vicariously through the characters, but not as a blueprint for real-life revenge. Instead, revenge movies offer a controlled environment where we can, if we watch with intention, process our anger without causing harm to ourselves or others. These movies provide a necessary outlet for the complexities of our inner worlds, allowing us to explore and release our suppressed feelings in a contained and therapeutic manner. Revenge horror can also provide us with a scene of satisfaction: the bad guy got their dues, all is right in the world, for the most part, and the protagonist lives on.

Important Distinction: Revenge horror vs. Extreme horror

It's crucial to discern between revenge horror and extreme horror, also known as exploitation horror and torture porn. These films masquerade as horror. Extreme horror is a subset of horror films showcasing gratuitous violence and sex, depicting brutal and graphic harm inflicted upon individuals, often testing the limits of viewer endurance. Character, plot, and story development are typically minimal, if present at all. Rather than providing healthy release, these movies are more likely to cause retraumatization. Extreme horror films include A Serbian Film, Cannibal Holocaust, Martyrs, Last House on the Left (1972), and Terrifier 1 and 2.

Below, I have included a list of approved revenge horror movies that fall safely outside this designation. Horror is subjective; what one person considers extreme, someone else might not. If unsure, research your film (we will talk more about this soon), check and ask on Reddit, or look on Letterboxd or Does The Dog Die.

Disclaimer: The exercises below, designed to foster self-awareness and personal growth, serve as engaging tools for reflection and insight. However, it's essential to recognize that they do not replace therapy. While beneficial, they lack the comprehensive support and guidance a qualified therapist provides. If you're facing significant emotional distress or mental health challenges, it's crucial to prioritize your well-being by seeking professional assistance. Moreover, pause and seek support immediately if you encounter a traumatic activation during these exercises. Remember, your mental health comes first, and reaching out to a qualified mental health professional for guidance is highly recommended.

Strategies for Safely Channeling Anger Through Revenge Horror

How do you usually experience your emotions when watching a revenge horror movie?

• Do you feel angry, sad, happy, or scared?

• Are you on the edge of your seat and jumping at every sudden movement?

• Do you hold a pillow or your partner's hand in a death grip?

• Are you the one in the theater who is yelling at the screen?

Below, I will share several exercises designed to work with your individual experience of watching a horror film about revenge to heal and release anger.

Note: If this is new to you or you'd like a refresher on some of the terms and concepts addressed below, pause for a moment and read my article on navigating your nervous system. Click here for the reference guide.

Before You Begin:

Remember: Go slow; this isn't a race. The slower we go, the more we can build capacity (our ability to notice and hold uncomfortable feelings and sensations related to those feelings) and tolerance (the ability to sit with those feelings and sensations). When we go slow, we can notice the feeling, sit with it, and move away from it, either to a neutral feeling or a feeling that promotes ease, comfort, and joy.

The exercises I share here are focused on building and growing rather than perfection. There is no judgment here. Wherever you are is perfect.

Exercise: Reel Release

This exercise helps you notice when you start to feel angry so you can observe the warning signs and work with your anger before it becomes unmanageable or suppressed.

Step One: Journaling

Journal about your experiences with anger. Here are some questions you can use to prompt your writing,

• How do you know you are angry?

• How do you express it?

• When is it provoked?

• Do you yell?

• Hold it in?

• Are you afraid of your anger or the anger of others?

Step Two: Pick a movie

Choose a revenge horror movie from the list below or pick your own, and have your favorite comedy show or movie picked and queued up (you'll need this later).

Revenge and righting wrongs movies:

• Candyman (1992)

• Candyman (2021)

• Candyman 2

• Carrie( 1976)

• Carrie (2013)

• Friday the 13th 1 and 2

• Saw X (The most recent in the franchise and most of the films in the franchise can be considered revenge horror)

• Thanksgiving

• All Fun and Games

• Angry Black Girl and her Monster

• Urban Legends

• Killing of a Sacred Deer

• Pumpkinhead

• Cobweb

Revenge horror movies that provide female viewers with the satisfying outlet of male perpetrators receiving punishment (I have included with and without sexual assault (SA) as many women struggle to witness sexual assault in films):

Revenge Horror without Sexual Assault:

• The Autopsy of Jane Doe (it is discussed and not shown or heard)

• Becky

• Wrath of Becky

Revenge Horror with Sexual Assault:

• Promising Young Woman (suicide)

• American Mary

• Revenge

Tips for success:

1. For your first experience, I recommend a lighter revenge film. Many revenge films involve sexual assault, which can be highly activating. While we want to work with anger, we do not want to create any overwhelming emotions or trauma activations.

2. Trust your gut. You don't have to watch anything that does not resonate with you. If you don't like movies that depict SA, don't watch them.

3. Don't compare yourself to others; some people can tolerate more violence, some people push themselves to watch the most extreme media, and you don't have to live up to someone else's expectations. This is your journey; you can decide what is best for you.

Step Two: Research

Before you watch, you will research your chosen film. Here, spoilers are your friend!

When we research before watching, we ease our nervous system; we can prepare ourselves when we know something activating is going to happen. Thus, we can feel the activation without reaching an unmanageable extreme, helping us build awareness and capacity.

Read those spoilers. Listen to a podcast or TikTok. Find an in-depth review. Remember to pay close attention to your body during your research: what sensations do you notice? Are you tense, anxious, stressed, or relaxed? Journal some more if you'd like.

Before proceeding, take a moment to orient. (include link to article cathartic).

add image from canva-

Step Three: Pause and Decide:

Ask yourself: Do you still want to watch your chosen movie, or do you want to pick another film?

You can repeat these steps as many times as you want until you find the movie that feels right. When we experience trauma, we do not have a choice in saying no; saying no here and now and having a choice is vital, cathartic, and healing.

Step Four: Move

Before you get comfortable, allow your body to move. Walk around your space, stretch, or do some yoga poses. Do the joint dance[ link], wiggling and moving all your joints. Don’t forget to wiggle, shake your body (think of a dog shaking off water), and reorient. You can do this standing, sitting, or even both. For a deeper explanation of these movements, read x post here.

Step Five: Get comfy and settled:

Before you start your movie:

Grab your favorite stuffed animal, a soft blanket, and/or the comfiest hoodie/sweater.
Leave on all the lights; you can build up to watching a scary movie in the dark.
Remember, this exercise is all about building capacity. Building capacity allows us to experience, feel, notice, and move through adverse emotions and sensations.

Once you get settled, wearing your comfiest clothing, covered in your softest blanket and holding your stuffed animal, start the movie.

Remember: You can hit pause on the movie as often as you need, orient as often as you need, and squeeze your stuffed animal or other comfort item as much as you need. When we orient, we remind our body that we are in the here and now and are not currently under threat.

For more information, click here.

Step Six: Pay Attention

As you watch your chosen revenge horror flick, pay attention to your body and journal your experience if you like.

• What sensations do you notice?

• Are you tense, anxious, stressed, or relaxed? Where do you notice those sensations?

• Notice when you feel angry? How do you know? What tells you?

• What does the anger need? A yell? A movement?

Step Seven: The pause button is your friend

Remember, this isn't a race. If you feel activated, take a moment to pause, orient yourself, move, and then resettle.

The more we practice this pause, the better equipped we become to apply it in our daily lives when faced with activation. This skill is especially crucial when anger tempts us to react impulsively. We can respond more effectively by pausing, orienting, assessing, and then deciding.

Step Eight: Reflect

How do you feel once the movie is over? Are you relieved? Happy? Sad? Again, notice your body and repeat the joint dance and orientation exercise. Do more journaling if you'd like.

Step Nine: Laugh!

Now, play your favorite comedy. What do you notice while watching it? Where do you notice the joy? Laughter? Feeling good? When we engage in pleasurable experiences, we reaffirm that we are safer and not currently in distress.

Step Ten: Reflect

Once you have finished your comedy, reflect and journal about your experience.

Sample journaling prompts

• Were you able to notice and experience your anger?

• Was your anger associated with other feelings or emotions? If so, which ones?

• Where did you notice anger? Other emotions like sadness?

• Is your anger in response to a threat notifying you that boundaries are being crossed or violated?

• Is your anger in response to another emotion (i.e., Your feelings were hurt, and now you feel angry)?

• What does your anger need and want?

Step Eleven: Continue Exploring

Return to this exercise whenever you are ready to explore your anger more. You can also use the list below to continue to work with healthy expressions of anger and support your mental health.

Other ways to work with your anger:

• Exercise

• Journaling

• Therapy

• Talking to trusted connections

• Meditation

Breathing exercises: try alternative nostril breathing or get this breathing light

Yoga and stretching

Go someplace where you can yell and swear (it’s good for your mental health)

Get out in nature, walk barefoot, sit in the grass, hug a tree. Our brain loves novelty, and a change of scenery can be just what you and your nervous system needs

• Learn communication styles and new ways to communicate your emotions

• Smash rooms, hit a punching bag, break sticks, chop wood—anything that gets your heart pumping and your body moving in ways that express anger. While these can be cathartic, use them sparingly; you are working to create capacity and tolerance, and while a wonderful outlet, if used too often, our body can expect this release when we are angry. We do the opposite of building capacity and tolerance.

Remember, building capacity and tolerance while learning to express pent-up emotions takes time. It’s a practice, much like exercising a muscle. The more we work at it, the greater our awareness grows, and the better we care for ourselves.

Final Thoughts: Embracing the Cathartic Power of Revenge Horror

Anger, a primal emotion often suppressed or misdirected, is a vital indicator of our unmet needs and boundaries. Our revenge journey horror has uncovered its unique role as a cathartic outlet, offering a controlled space to engage with and release pent-up rage safely. By witnessing protagonists navigate their traumatic pasts, seeking retribution against their aggressors, we empathize and find solace in their pursuit of justice.

When approached with intention, Revenge horror films serve as a societal mirror, reflecting our frustrations and fears about injustice. They remind us that our anger, though overwhelming, can be harnessed constructively, empowering us to advocate for change and healing. While revenge horror isn't a cure-all for our emotional struggles, it does provide a platform for us to begin understanding and expressing our anger in healthier ways.

As we navigate the complexities of our inner worlds, let us embrace revenge horror as a tool for self-reflection, resilience, and growth. Together, we can harness the transformative power of storytelling to confront our demons, reclaim our agency, and embark on journeys toward healing.

Do you have a favorite revenge horror film? What movie did you pick? How did the exercise go? What is your relationship with anger?

Margaret’s Substack

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