Naming Emotions: In-Depth Companion
Understanding the Power of Naming Emotions
Emotions can feel overwhelming, but research shows that naming what you’re feeling reduces its intensity. This practice, called affect labeling, helps shift emotional processing from the amygdala (the brain’s threat detector) to the prefrontal cortex, which is responsible for rational thinking and self-regulation.
Think of it like turning on a light in a dark room—when you name an emotion, it becomes clearer and easier to navigate.
Research by psychologist Dr. Matthew Lieberman found that labeling emotions decreases amygdala activity while increasing activation in the right ventrolateral prefrontal cortex, a region linked to emotional control【1】.
Paul Ekman, a leading psychologist in emotions research, emphasizes that identifying emotions is essential for emotional regulation. His Atlas of Emotions, developed in collaboration with the Dalai Lama, maps out core emotions and their variations【2】.
Using the Focus Frame to Regulate Emotions
1. Shake the Frame
• As the glitter swirls, notice any emotions you’re experiencing.
2. Name the Emotion
• Say it silently or aloud: “I feel frustrated.” “I feel excited.” “I feel unsure.”
• Try to be specific—if “angry” feels too broad, does it feel more like irritation? Resentment?
3. Watch the Glitter Settle
• As you watch, imagine your emotions settling as well.
4. Take a Deep Breath
• Inhale deeply and exhale slowly, reinforcing the pause before reacting.
5. Resume Your Activity
• Carry on with your day with a clearer understanding of how you feel.
💡 With practice, you’ll build the ability to pause before reacting emotionally.
Why This Practice Works (The Neuroscience Behind It)
• Reduces Emotional Reactivity – Naming emotions weakens the brain’s threat response, making emotions feel less overpowering【3】.
• Increases Emotional Intelligence – Helps you recognize patterns in your emotions, leading to healthier responses【4】.
• Creates Psychological Distance – By labeling emotions, you step back from them rather than getting swept away【5】.
Applying This Practice Beyond the Focus Frame
🔹 During Conflict – If feeling overwhelmed, take a breath and silently name your emotion before responding.
🔹 Before Making Decisions – Acknowledge what you’re feeling to avoid impulsive choices.
🔹 In Journaling – Write down your emotions to process them more clearly.
🔹 With Others – Naming emotions in conversations can help build deeper connections (e.g., “I feel frustrated because I don’t feel heard.”).
Common Challenges & Solutions
❓ “What if I can’t name my emotion?”
✅ Start with basic categories: Happy, Sad, Angry, Scared, or Neutral. Over time, refine them (e.g., “annoyed” instead of “angry”).
🔗 Paul Ekman’s Guide to Naming Emotions – https://www.paulekman.com/universal-emotions/
❓ “Does this really make emotions go away?”
✅ No, but it helps you regulate them, so you can respond with clarity rather than react impulsively.
🔗 How Affect Labeling Calms the Brain – https://www.psychologytoday.com/us/blog/the-athletes-way/201606/the-neuroscience-labeling-your-emotions
❓ “I don’t have time for this in daily life.”
✅ It takes less than 30 seconds. You can do this anytime—after a stressful email, before a big conversation, or even in the middle of an emotional moment.
🔗 The Science of Quick Emotional Regulation – https://www.frontiersin.org/articles/10.3389/fpsyg.2019.02767/full
Further Learning & Resources
📖 Books
• Permission to Feel by Dr. Marc Brackett – A guide to emotional intelligence and why naming emotions matters.
• Atlas of the Heart by Brené Brown – Explores different emotions and how understanding them shapes our experiences.
• Emotions Revealed by Paul Ekman – A deep dive into how emotions function and how to recognize them in ourselves and others.
📱 Apps
• Waking Up (Sam Harris) – Offers guided meditations focused on emotional awareness.
• Mood Meter – Helps track and name emotions throughout the day.
• Balance – Provides personalized mindfulness and emotional regulation exercises.
• 10% Happier – Focuses on emotional awareness through guided meditations.
🔬 Research Articles
• “Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity” – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
• Atlas of Emotions – A Research-Based Framework for Understanding Emotions – https://atlasofemotions.org/
Final Takeaway
You can’t manage what you don’t recognize. By simply naming your emotions, you make them more manageable and less overwhelming. Over time, this small habit strengthens your emotional awareness, helping you navigate life with greater clarity and control.
References
1. Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity. Psychological Science, 18(5), 421-428. Link
2. Ekman, P., & Dalai Lama (2016). Atlas of Emotions. Link
3. Creswell, J. D., Way, B. M., Eisenberger, N. I., & Lieberman, M. D. (2007). Neural Correlates of Dispositional Mindfulness During Affect Labeling. Psychosomatic Medicine, 69(6), 560-565.
4. Brackett, M. (2019). Permission to Feel: Unlocking the Power of Emotions to Help Our Kids, Ourselves, and Our Society Thrive. Celadon Books.
5. Goleman, D. (1995). Emotional Intelligence: Why It Can Matter More Than IQ. Bantam Books.