Name ‘em to Tame ‘em
Emotional Balance
About This Practice
Naming emotions is a simple but powerful emotional regulation skill. By labeling what you’re feeling—whether it’s anger, fear, excitement, or joy—you create a moment of mindful distance between yourself and the emotion. This gap helps reduce the emotion’s intensity and gives you the space to respond rather than react. Unlike suppression, naming emotions allows you to acknowledge both positive and negative experiences with clarity and self-awareness.
This practice can be used to name any emotional state—not just difficult or unpleasant ones. Recognizing joy, calm, gratitude, or pride can enhance emotional awareness and deepen your appreciation for positive experiences.
Key Insight: Studies show that naming emotions (“This is frustration,” “This is gratitude”) engages the prefrontal cortex and calms down the amygdala, reducing emotional reactivity and improving decision-making.
How to Use the Focus Frame
Shake the Frame
Let the glitter swirl as a metaphor for your emotional state—whatever you’re feeling in that moment.
Pause and Observe
Hold the frame still. Watch the glitter settle. Turn attention inward.
Name the Emotion
Say to yourself: “This is...” followed by the emotion (e.g., sadness, hope, nervousness, relief).
If you’re unsure, try broader terms like “pleasant,” “unpleasant,” or “neutral.”
Return to the Present
Breathe slowly as the glitter settles. Let the act of naming ground you in awareness.
The Science Behind It
Affect Labeling and Amygdala Activity
Naming emotions reduces amygdala activation—the part of the brain involved in threat detection and emotional reactivity.
This allows the prefrontal cortex, responsible for reflection and regulation, to come back online.
Lieberman et al., 2007
Emotion Granularity
The more specific you can be in naming emotions, the more effectively you can manage them.
High emotional granularity is linked to better coping, mental health, and resilience.
Barrett, 2004
Extended Practice
Use a Feelings Wheel
If you struggle to find the right word, use a tool like a "feelings wheel" to identify nuanced emotions.
Track Over Time
Journal your emotional check-ins once or twice a day. Look for patterns in what you tend to feel and when.
Label Both Pleasant and Unpleasant States
Don’t only name distressing emotions—identifying joy, peace, or gratitude helps train your brain to notice the full range of your emotional landscape.
Everyday Applications
Morning Check-In
Ask yourself: “What am I feeling right now?” before starting your day.
Post-Interaction Scan
After a conversation or meeting, pause and name any emotions that came up.
Before Bed Reflection
Review the emotional tone of your day. Which emotions were most frequent? Which were strongest?
Challenges
“I Can’t Find the Right Word.”
Broaden your range: try “tired,” “unsettled,” or “content.” Even rough labels are helpful.
“I Feel Too Much at Once.”
List each emotion. Mixed feelings are common. Acknowledge more than one.
“This Feels Too Abstract.”
Link it to your body: “My stomach is tight—I think this might be anxiety.”
Reflection Prompts
What am I feeling right now?
Where do I notice this emotion in my body?
Has this emotion been present earlier today or this week?
What triggered this emotion—and what helped me name it?
Resources
Books
Permission to Feel by Dr. Marc Brackett
Atlas of the Heart by Brené Brown
Apps
Waking Up (Sam Harris): Meditation and reflection tools for working with emotions.
Moodnotes: Helps you identify and track emotional states.
Research Articles
Lieberman, M. D. et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity. Psychological Science, 18(5).
Barrett, L. F. (2004). Feelings or words? Understanding the content in self-report ratings of experience. Cognition & Emotion, 18(8).
Final Takeaway
Naming emotions helps you get clearer on what you’re feeling—and gives you a better shot at responding wisely. Whether you’re feeling overwhelmed or calm, agitated or joyful, a moment to shake the Focus Frame and say, “This is…” invites clarity, presence, and greater emotional awareness.