Awaken Her

There are moments when emotions flood us like a wave – without warning, without explanation. We might suddenly feel anxious in the middle of a workday, irritated during a conversation, or inexplicably heavy in the quiet of the evening. For many people living in survival mode, this emotions swirl is not only familiar – it’s constant.

But what is there was a simple way to pause the spiral?

Not to fix everything, but to soften the intensity. To reconnect with ourselves in the moment.

That’s where the tool “Name It to Tame It” comes in.

Coined by psychiatrist and neuroscientist Dr. Dan Siegel, Name It to Tame It is the idea that when we label what we’re feeling, we actually reduce the emotional charge of that experience. It might sound too simple – but the neuroscience behind it is both powerful and profound.

When we name our emotions – “I feel overwhelmed,” “I feel unappreciated,” “I feel anxious” – we engage the prefrontal cortex, the area of the brain responsible for thinking and decision-making. At the same time, this act of naming calms the amygdala, the brain’s alarm system.

“When you can name what you’re feeling, you’re more likely to tame the intensity of it.”

– Dr. Dan Siegel

In other words, the very act of putting emotions into words helps you move from reactivity to reflection. From chaos to clarity.

This concept isn’t just a feel-good idea, it’s a grounded in neuroscience.

In a 2007 study published in Psychological Science, researchers at UCLA led by Dr. Matthew Lieberman, found that affect labeling (naming an emotion) reduced activity in the amygdala and increased engagement in the prefrontal cortex.

Participants were shown emotionally charged images. Those who were asked to name what they felt showed less reactivity in brain scans compared to those who didn’t.

“Putting feelings into words can help us heal emotionally. Affect labeling appears to reduce activity in a region of the brain called the amygdala, which is responsible for processing emotions like fear and anger.”

– Dr. Matthew Lieberman

It’s as if the simple act of naming releases pressure from the emotional system. Like opening a valve on a tea kettle.

If you’re moving through life feeling numb, overwhelmed, or constantly “on,” you’re not alone. Many people live in a state of chronic stress, where turning into emotions feels like a luxury – or worse, a threat. We push past discomfort, silence our feelings, and tell ourselves to “just get through it.”

But unspoken emotions don’t disappear- they live in the body, affecting our sleep, digestion, mood, relationships, and even our immune system.

Name It to Tame It offers a gentle reintroduction to feeling. It’s a small act of self-honoring. One that says:

“What I feel matters. I deserve to listen to myself.”

This tool doesn’t require a journal, a therapist, or hours of introspection. All it takes is presence.

Here is how you can apply this practice:

1. Pause

• When you notice a shift – tight shoulders, a racing mind, tears welling – pause, just for a moment.

2. Notice

• Ask yourself: What am I feeling right now? Be honest, even if the answer suprises you.

3. Name

• Say the emotion out loud. Go beyond “bad” or “stressed.”
• Try: angry, sad, disappointed, lonely, joyful, nervous, bored.

4. Breathe

• Take one full breath after naming the feeling. Let your body absorb the shift.

That’s it.

You’ve just honored your nervous system.

Naming your emotions is not about overanalyzing or fixing. It’s about creating space. Space for understanding, for self-compassion, and ultimately – for healing. You deserve to feel seen – even by yourself.

If you struggle with coming up with words to describe how you feel check out the resources page. I have posted a pdf you can download free of charge and use to help practice naming your emotions.

With love, Your Wellness Sister