Name It to Tame It: How Labeling Emotions Supports Mental Health

Emotions are powerful. Sometimes they show up as a wave that knocks us off our feet; other times, they simmer just beneath the surface, quietly shaping our mood, energy, and relationships. When emotions feel overwhelming, it’s easy to get caught up in them or try to push them aside.

But what if one of the simplest ways to calm your emotions is also one of the easiest? That’s the idea behind the phrase “Name it to tame it.”

Coined by Dr. Dan Siegel, a psychiatrist and researcher in the field of interpersonal neurobiology, this phrase describes a technique backed by neuroscience: when we put our feelings into words, we actually help regulate our nervous system and reduce the intensity of what we’re experiencing.

Why Naming Emotions Works

When a strong emotion like fear, anger, or sadness takes over, the part of the brain responsible for survival — the amygdala — often hijacks our thinking. That’s why we may feel like we “lose control” in heated moments.

Labeling an emotion activates another part of the brain — the prefrontal cortex — which is responsible for reasoning, problem-solving, and self-control. Simply saying, “I feel anxious right now,” or “I’m noticing sadness,” can take some of the power away from the amygdala’s alarm system.

In other words: naming emotions doesn’t make them disappear, but it makes them more manageable.

How to Practice “Name It to Tame It”

This technique is simple, but like any new habit, it gets easier with practice. Here are some steps to try:

1. Pause and Notice
When you feel tension rising or your mood shifting, pause for a moment. What do you notice in your body? A racing heart? Tight shoulders? A knot in your stomach?

2. Identify the Emotion
Ask yourself: What am I feeling right now? Don’t worry about getting it exactly right — even a broad label like “stress” or “frustration” helps. Over time, try to expand your emotional vocabulary: is it irritation, disappointment, guilt, worry, or overwhelm?

3. Say It Out Loud (or Write It Down)
Naming the feeling out loud, even quietly to yourself, makes the practice more effective. You can also write it in a journal: “I’m feeling nervous about tomorrow’s meeting.”

4. Hold It with Compassion
Once you’ve named the emotion, resist the urge to judge it. Feelings are information, not a character flaw. Try saying, “It’s okay that I feel this way. This feeling makes sense given what I’m going through.”

5. Choose Your Next Step
After naming your emotion, you may find it easier to decide what you need — whether that’s a calming breath, reaching out to a friend, or simply letting the feeling move through you.

An Everyday Example

Imagine you’re driving home and someone cuts you off. Your heart races, your muscles tense, and before you know it, you’re yelling at the other driver. Later, you might feel exhausted or ashamed.

Now imagine the same situation, but with “Name it to tame it.” You notice the tension and say, “I’m feeling angry.” By naming it, you create a moment of space between the trigger and your reaction. That space allows you to take a breath, relax your grip on the wheel, and carry on without escalating your stress.

Benefits Beyond the Moment

Practicing this skill regularly can:

• Reduce emotional intensity so feelings don’t spiral out of control.

• Increase self-awareness, helping you understand your patterns and triggers.

• Improve communication, since being able to say, “I’m feeling hurt” or “I’m anxious right now” can reduce conflict and increase connection.

• Strengthen resilience, by giving you tools to face challenges with clarity instead of reactivity.

Teaching Kids (and Ourselves)

“Name it to tame it” isn’t just for adults — it’s also a valuable tool for children. Kids often act out their emotions through behavior because they don’t yet have the words to express themselves. Teaching them to label feelings like mad, sad, scared, or excited can reduce meltdowns and help them learn emotional regulation skills early in life.

And as adults, the more we model this practice — even saying out loud, “I feel stressed right now, so I’m going to take a breath” — the more natural it becomes for us, too.

Small Practice, Big Impact

Next time you notice an emotion rising, try pausing and putting it into words. You might be surprised at how such a small act creates a sense of calm and clarity.

Remember: the goal isn’t to eliminate emotions but to relate to them differently. When we name them, we take a step out of being overwhelmed and step into awareness, which gives us more choice about how to respond.

Want to Strengthen Your Emotional Toolkit?
At Harris Counseling and Consulting, we help clients learn practical tools — like “Name it to tame it” — to manage stress, improve relationships, and build emotional resilience. If you’d like support developing these skills in your own life, we’d love to walk alongside you.

Contact us today to schedule a consultation and start building your emotional toolkit.