Name It to Tame It: Why Labelling Emotions Reduces Their Power
Neuroscience shows that simply putting a name to what you are feeling can reduce its intensity. Here is how to practise this deceptively simple technique.
Why this works
"Name it to tame it" is a phrase coined by psychiatrist Dr Dan Siegel. The idea is straightforward: when you put a specific name on what you are feeling, the emotion loses some of its intensity. Instead of being swept away by a wave of distress, you become the person observing the wave.
This is not just a nice idea — it is backed by neuroscience. A landmark 2007 UCLA study by Matthew Lieberman and colleagues used fMRI scanning to show that when people labelled their emotions, activity in the amygdala (the brain's alarm centre) decreased. At the same time, activity in the prefrontal cortex (the planning and reasoning area) increased.
In other words, naming an emotion shifts brain activity from "react" mode to "think" mode. The emotion does not disappear, but it becomes more manageable.
For neurodivergent brains
If identifying emotions feels genuinely difficult, start with just four basic categories: mad, sad, glad, or scared. You can get more specific over time.
Visual tools with concentric rings of emotion words (from broad to specific) can help when your mind goes blank.
Emotional check-ins do not happen naturally when your brain is always onto the next thing. A twice-daily alarm asking "What am I feeling right now?" builds the habit.
If naming emotions feels awkward internally, texting someone "I think I'm feeling overwhelmed" counts. The act of finding the word is what matters.
Ready to try?
A short guided exercise you can do right here.
When you notice your mood shifting, stop what you are doing for a moment.
Be honest. There is no wrong answer.
Go beyond "bad" or "stressed." Are you frustrated? Disappointed? Embarrassed? Lonely? The more precise the label, the more effective it is.
You can say it silently ("I'm feeling resentful") or write it down. You do not need to say it out loud.
You might feel a slight drop in intensity, or simply a sense of clarity. Both are enough.
Pause. Notice what you are feeling right now. Then tap any words that fit.
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When to use this
This technique works well in everyday moments — after a tense conversation, during a busy commute, when you cannot pinpoint why you feel off. It is also a useful first step before other techniques like thought records or the RAIN method.