Coping Skill of the Week: Name It to Regulate It

When your emotions feel big, fast, or foggy, your first instinct might be to shut them down or push through. But one of the simplest and most effective ways to begin regulating your nervous system is this: name what you’re feeling.

This is called affect labeling, and it’s not just a therapy cliché, it’s backed by neuroscience.

When you name an emotion (“I feel anxious,” “This is grief,” “I’m ashamed right now”), something powerful happens in the brain. The amygdala (your alarm system) starts to quiet, and the prefrontal cortex (your reasoning center) comes back online. Research has shown that this simple act of naming can lower emotional intensity and help you regain control.

Why It Works

Your nervous system is always scanning for cues: Am I safe? What’s happening? When you pause and name what you’re experiencing, you give the brain context. That context reduces the threat response and allows your system to shift out of survival mode.

How to Practice

Pause for 10 seconds. Take a breath. Notice what’s happening in your body.

Say it plainly. Try something like “This is anger,” “I’m overwhelmed,” or “I feel scattered.” No need to be poetic, just honest.

Let it be true. You don’t have to fix it yet. Just let the name be enough for now.

This practice is especially helpful in moments of dysregulation, when your emotional experience feels blurry or too much. By naming it, you’re not giving the feeling more power...you’re giving yourself more access to your power.

Because once you can name it, you can regulate it.