Mind · Emotional regulation

Naming what you feel

Putting a feeling into words, even just "I feel angry," can turn down the brain's alarm and make the feeling less intense. Let yourself react safely, notice what your body is doing, pick a word for the feeling (not a judgment about someone else), and say "I feel ___" in your head or out loud. It takes seconds, works in the middle of a hard moment, and the effect is real but modest.

Easy2 min to doFreeChecked October 2, 2026

You'll need

The word list below, saved on your phone if it helps

Do it like this

Respond. Without hurting yourself or anyone else, let yourself react. There's no right or wrong way to feel, so try not to push it down. Source: Greater Good, Berkeley¹
Observe your body. What is your face doing? What's tense or hurting? What urges do you have? Tears, a pit in your stomach or an urge to yell are all clues. Source: Greater Good, Berkeley¹
Find a word. Use what you noticed. Clenched fists and a racing heart might mean "enraged". Source: Greater Good, Berkeley¹ It's fine if it takes a few seconds or a few minutes.
Name the feeling, not the other person. "Bullied" or "targeted" are guesses about what someone else did. "Hurt" or "angry" describe what you actually feel. Source: Greater Good, Berkeley¹
Say it, aloud or in your head: "I feel ___." Source: Greater Good, Berkeley¹
If it's still heavy, talk to a friend or write it down. Talking with someone or writing in a journal are both ways of putting feelings into words. Source: UCLA²

Watch out Naming helps, but the effect is likely modest, according to the UCLA researcher who led the brain study. Source: UCLA² It's a first step, not a cure. A bad mood now and then is normal. Moods become a problem when they come with significant distress or start affecting your work or relationships. Source: NIH News in Health³ If that's you, see Stress vs. something more.

See it done

Video by Dalai Lama Center for Peace and Education talk by Dr. Dan Siegel, psychiatrist Nonprofit

Dan Siegel: Name it to Tame it

Watch on YouTube: Dan Siegel: Name it to Tame it

2014 · Checked October 3, 2026

Heads up: it's a 2014 talk for parents, and he says himself the brain talk is simplified. The point holds for you: naming the right feeling helps calm it. Our step 5 is the how-to.

Video won't load at school or work? No problem. Everything you need is in the steps; the video's just a bonus. Watch it on YouTube later.

If it doesn't work

Can't find the word? That's normal, especially in the moment. Skills like this take time, so be patient with yourself. Source: Greater Good, Berkeley¹ Start broad (mad, sad, scared, glad) and narrow down later.
Tempted to bury it or replay it? Hiding or avoiding feelings, or going over what's bothering you again and again, can make negative feelings stronger and last longer. Source: NIH News in Health³
Stuck in it? Shift your attention: call a friend, take a walk or see a movie. Researchers call this attention refocusing, and it's one of the most common ways people lift a bad mood. Source: NIH News in Health³
More than one feeling at once? Name both. "I feel angry and embarrassed" is more accurate than either alone.
In crisis or thinking about hurting yourself? Call or text 988. Source: NIMH⁴

Good to know

The details, if you want them. Tap a line to open it.

What the research found

In a 2007 UCLA study of 30 adults, labeling an angry face as "angry" lowered activity in the amygdala, the brain's alarm, and raised activity in a region behind the forehead linked to putting emotions into words. Choosing a name like "Harry" didn't have that effect. Source: UCLA² The lead researcher compared it to hitting the brakes on your emotions. Source: UCLA²

Why it works

Strong emotions can trigger fight, flight or freeze, which is why people make rash decisions when angry or shut down when overwhelmed. Naming the feeling helps your brain curb those impulses. Source: Greater Good, Berkeley¹

You don't have to want to feel better

Labeling works even if you're not trying to cheer yourself up, which is why it can help when pep talks don't. Source: UCLA²

Track your moods

Charting your moods, on paper or in an app, can help you figure out what's affecting how you feel. Sleep, exercise, diet and alcohol all play a role. Source: NIH News in Health³

Words to try

Angry: annoyed, frustrated, resentful, furious. Sad: disappointed, lonely, hurt, grieving. Scared: nervous, worried, overwhelmed, panicked. Ashamed: embarrassed, guilty, exposed. Good: relieved, proud, grateful, calm. Pick the closest one, not the perfect one.

Take it with you

Printable card Download card (PDF)

Sources

Greater Good Science Center, UC Berkeley Naming your emotions
UCLA Newsroom Putting feelings into words produces therapeutic effects in the brain
NIH News in Health Shake it off: boosting your mood
National Institute of Mental Health Help for mental illnesses

Lesson C7.1 · Last checked October 2, 2026 against the sources listed.

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