A growing body of psychological research suggests that a simple act of naming emotions may help people regain control during moments of intense anger, fear, or distress.
The technique, known as affect labeling, involves verbally or mentally identifying what a person is feeling in real time. Instead of trying to suppress or escape an emotion, individuals are encouraged to acknowledge it directly by saying phrases such as “this is rage” or “this is anxiety.”
Clinical psychologists say the approach works by creating a brief mental distance between a person and their emotional state. Lizzie Cleary, a clinical psychologist based in Los Angeles, explains that putting feelings into words can reduce their intensity. She describes it as lowering the “volume” of an emotional reaction, making it more manageable and less overwhelming.
Experts note that before an emotion is labelled, it can feel all-consuming. Shannon Sauer-Zavala, a clinical psychologist and researcher in Lexington, Kentucky, says people often experience anger or fear as something that defines them in the moment. However, once the emotion is named, it becomes something they are experiencing rather than something they are.
Researchers say the wording is important. Saying “this is rage” is preferred over “I am furious” because it helps separate identity from emotion, allowing for clearer thinking and more intentional responses.
Neuroscience research supports this effect. When emotions such as anger or fear are triggered, the brain’s amygdala becomes highly active, driving instinctive reactions. However, studies show that labeling emotions engages the prefrontal cortex, the area responsible for reasoning and language. This shift is believed to reduce emotional intensity and support better self-regulation.
Cleary points to experimental findings involving participants with a fear of spiders. Those who were asked to describe their feelings out loud, such as saying “this is anxiety,” were able to approach the spider more closely than those who remained silent, suggesting improved emotional control under pressure.
Experts say the technique can be applied in everyday situations, from workplace conflict to stressful commutes. Naming the dominant emotion can help determine an appropriate response, whether that involves taking a pause, seeking support, or setting boundaries.
Sauer-Zavala recommends starting small, suggesting that individuals practise labeling emotions once a day for a week. Over time, she says, people may begin to notice emotional patterns, such as recurring anger or sadness at specific times or in certain situations.
Researchers believe that consistent use of affect labeling can increase emotional awareness and provide insight into personal triggers. As Cleary notes, regularly identifying emotions can help individuals better understand their internal responses and respond with greater control.
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