Why Naming Emotions Lowers Their Power
Share
Why Naming Emotions Lowers Their Power
Naming emotions reduces their intensity and helps regulate them. Learn the psychology and neuroscience behind “name it to tame it” and how to practice it.
Introduction: The Overwhelm of Unnamed Feelings
Think about the last time you felt upset but couldn’t quite explain why. The emotions swirled in your body — tight chest, racing heart, restless mind. Without words, feelings often feel overwhelming. But the moment you label it — “I’m anxious,” “I’m sad,” “I’m angry” — something shifts. The intensity lowers. This is the power of naming emotions.
Psychologists call this process affect labeling: the simple act of putting feelings into words. Neuroscience shows it helps regulate emotions, reduce stress, and increase self-awareness.
The Science of Naming Emotions
1. Affect Labeling
Research by Matthew Lieberman and colleagues at UCLA found that when people label emotions, activity in the amygdala (the brain’s fear center) decreases, while activity in the prefrontal cortex (the reasoning center) increases.
In short: naming emotions calms the brain’s alarm system and brings more control.
2. “Name It to Tame It”
Popularized by Dr. Daniel Siegel, this phrase captures the core idea: words help regulate feelings. By naming an emotion, we acknowledge and process it, rather than letting it control us unconsciously.
Why Naming Emotions Works
-
Clarity: Putting emotions into words turns vague overwhelm into something specific.
-
Distance: Labeling creates a small separation between you and the emotion.
-
Validation: Naming acknowledges the feeling as real and worthy of attention.
-
Choice: Once identified, emotions can be addressed with coping strategies instead of impulsive reactions.
Examples of How Naming Helps
-
Stress at Work: Instead of snapping, saying “I feel overwhelmed” opens the door to asking for help.
-
Conflict in Relationships: Naming “I feel hurt” instead of lashing out reduces escalation.
-
Anxiety Episodes: Labeling “This is anxiety, not danger” helps ground the nervous system.
The Role of Emotional Granularity
Psychologist Lisa Feldman Barrett highlights that having a wide emotional vocabulary improves emotional regulation. For example:
-
Instead of just “angry,” try “irritated,” “frustrated,” or “resentful.”
-
Instead of just “sad,” try “lonely,” “disappointed,” or “hopeless.”
The more precise the label, the more effectively the brain processes and regulates it.
How to Practice Naming Emotions
1. Pause & Notice
Check in with your body: What sensations do you feel? Where?
2. Use Emotion Lists or Wheels
Tools like the Feelings Wheel expand vocabulary beyond “happy, sad, angry.”
3. Journal or Speak Aloud
Writing down or saying emotions out loud strengthens awareness.
4. Pair With Grounding
Once named, pair the emotion with calming strategies — deep breathing, mindfulness, or reframing.
5. Practice Self-Compassion
Instead of judging emotions, validate them: “It’s okay to feel anxious right now.”
When Naming Emotions Is Hard
Some people struggle to identify emotions, a difficulty called alexithymia. Therapy and structured emotional awareness practices can help build this skill gradually.
Why It Matters for Mental Health
-
Reduces emotional reactivity.
-
Improves relationships through clearer communication.
-
Helps prevent emotional suppression, which is linked to anxiety, depression, and physical stress.
-
Builds resilience by teaching the brain that emotions can be understood and managed.
Practical Tools You Can Use Today
IMS Psychology offers downloadable, science-based workbooks that guide you through identifying and working with emotions. Our [Emotional Awareness & Regulation Workbook] includes exercises like the Feelings Wheel, journaling prompts, and CBT-based strategies to strengthen emotional intelligence.
Conclusion: From Chaos to Clarity
Unlabeled emotions feel powerful and overwhelming, but naming them lowers their intensity. By practicing affect labeling, you gain clarity, calm, and choice.
The next time you feel swept away by feelings, pause and give them a name. In doing so, you take the first step toward taming the storm within.
If you’d like structured support, explore the IMS Psychology workbooks, created to turn psychological research into everyday tools for growth.
written by,
Martin Rekowski (04.10.2025)
Internal Suggestion
Emotional Awareness & Regulation Workbooks (or similar product in our shop).