Have you ever felt overwhelmed by anxiety, sadness or anger, but couldn't quite put your finger on why? If so, you’re not alone. Emotions can be incredibly powerful and can sometimes feel like they’re in control of us rather than the other way around. Luckily, we know a simple yet effective technique that can help you regain control: Name it to Tame it [1].
So what is Name it to Tame it? In short, it's about giving a name to your emotions as a way of managing them. The idea behind it is straightforward: when you experience a strong emotion, take a moment to pause and identify exactly what you are feeling. By putting a name to them, you create a bit of distance between yourself and your emotions, and can begin to reduce their intensity and feel more in control.
Created by Dr Daniel Siegel [2], Name it to Tame it is a science-based practice that draws on our understanding of the science of wellbeing and how the brain works [3]. When we experience a strong emotion, our brain's amygdala is activated. The amygdala is a part of the limbic system, the brain's emotional centre. It plays a key role in our fight-or-flight response, which is why we might feel a surge of adrenaline, a racing heart or even a sense of panic when we're anxious.
However, when we consciously label our emotions, another part of the brain comes into play – the prefrontal cortex. The prefrontal cortex is responsible for higher-order functions like reasoning, decision-making and emotional regulation. By naming our emotions, we engage the pFC, which can help to calm down the amygdala. Essentially, we’re shifting the brain’s activity from the reactive, emotional side to the more thoughtful, analytical side.
Try It Yourself
Now that you know what Name it to Tame it is and how it works, let’s talk about how you can put it into practice.
Pause: Taking a moment to pause might seem difficult at first, especially if your anxiety feels overwhelming, but even a few seconds of pause can make a big difference. Try to focus on your breathing for a few moments to ground yourself in the present.
Identify: Once you’ve paused, ask yourself exactly what you’re feeling. Anxiety can be a mix of emotions, so try to be as specific as possible. Are you feeling worried, fearful, overwhelmed or stressed? If you’re not sure, that’s okay too. Even just acknowledging that you feel “not okay” is a good start.
Name: After identifying your emotion, say it out loud or write it down. For example, you might say, “I’m feeling worried about the presentation tomorrow” or “I’m anxious about my upcoming exam.” Naming the emotion can make it feel more concrete and less like a vague, overwhelming force.
Reflect: Once you’ve named your emotion, take a moment to reflect on it. Ask yourself why you might be feeling this way and what might be triggering your anxiety. This isn’t about solving the problem immediately – it’s about understanding your emotional response better.
Practice Self-Compassion: Recognise that it’s okay to feel anxious. Everyone experiences anxiety at times, and it doesn’t mean there’s something wrong with you. Be kind to yourself and remember that you’re taking a positive step by acknowledging your emotions.
Repeat: Name it to tame it is a practice, which means it takes time and repetition to become a habit. The more you practice naming your emotions, the easier it will become, and the more effective it will be in helping you manage anxiety.
Tips for practicing Name it to Tame it
Pair it with mindful breathing [4]: As you name your emotion, try taking deep breaths in through your nose and out through your mouth.
Use emotion wheels [5]: If you find it tricky to identify specific emotions, try using an emotion wheel. These tools break down emotions into different categories and can help you pinpoint exactly what you’re feeling.
Find out more about managing stress and anxiety and looking after your mental wellbeing on the Braintastic! Science blog.
10th September was World Suicide Prevention Day. Finding a way to talk about difficult feelings can be scary, so it's vital that we look out for the people around us. Samaritans has put together helpful guidance for how to help someone close to you to open up about what's troubling them.
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