Have you ever found yourself in the middle of an emotional storm, reacting in ways you later regret? Maybe you snapped at a friend, felt overwhelmed by something small, or couldn’t shake off frustration. When emotions take over, they feel impossible to control—but that’s where Name It to Tame It can help.

This simple yet effective technique gives you the power to slow down, understand what’s happening, and respond more mindfully. Here’s how it works:

Step 1: Notice the Emotion

Before reacting, take a pause and check in with yourself. Ask:

• What am I feeling right now? (Angry, anxious, sad, overwhelmed?)
• Where do I feel it in my body? (Tense shoulders, fast heartbeat, tight chest?)

Acknowledging your emotions is the first step to regulating them.

Step 2: Name It Clearly

Instead of letting the emotion take over, label it—either in your head or out loud:

• “I’m feeling really irritable right now.”
• “I’m overwhelmed and need a moment.”

Research shows that naming an emotion reduces its intensity. It’s like shining a light on it—once you see it clearly, it’s easier to manage.

Step 3: Acknowledge the Trigger

Sometimes, emotions feel bigger than they should. Ask yourself:

• Is this emotion stronger than usual?
• Could PMS, stress, or exhaustion be amplifying it?

For example, you might think: “This might be PMS making me more sensitive right now.” This doesn’t mean the emotion isn’t valid, but it helps you understand what’s adding fuel to the fire.

Step 4: Create Space Before Reacting

When emotions feel intense, give yourself time before responding. Try:

• Taking a deep breath or a short walk.
• If in a conversation, saying: “I need a moment before we talk about this.”

This pause prevents impulsive reactions and gives you time to choose a response that aligns with how you actually want to handle the situation.

Step 5: Process It Later

Once you’ve calmed down, take a moment to reflect:

• Was this emotion trying to tell me something important?
• Do I need to have a conversation about this?

If something is bothering you, addressing it thoughtfully (instead of in the heat of the moment) can lead to better communication and resolution.

Why This Works

Emotions are powerful, but they don’t have to control you. Name It to Tame It gives you a simple way to step back, understand what’s happening, and respond in a way that feels more in control. With practice, it becomes easier to navigate emotional highs and lows—whether they’re influenced by PMS, stress, or life in general.

So next time you feel overwhelmed, try pausing and naming what you’re feeling. You might be surprised at how much clarity and relief it brings.

Inspired by Dr. Dan Siegel’s ‘Name It to Tame It’ technique in neuroscience and emotional regulation.