Have you ever noticed that the moment you allow yourself to say , “I’m feeling anxious,” or “I’m really disappointed,” something shifts? The feeling doesn’t magically disappear, but it often becomes just a little more manageable. It turns out there’s science behind this.

Researchers at UCLA have studied a process called affect labeling which is the simple act of putting feelings into words. Their research found that when people identify and name what they’re feeling, the brain responds differently. Activity in the amygdala, the part of the brain involved in detecting threats and generating strong emotional reactions, decreases. At the same time, areas of the prefrontal cortex, which help with reasoning, decision-making, and emotional regulation, become more active. In other words, naming an emotion can help your brain move from reacting to responding.

At Still Waters Therapy, we like to remind clients that emotions are not problems to solve but information to help understand what you are experiencing. Naming them creates a little space between you and the emotion creating a  small pause that can be enough to choose your next step instead of reacting automatically.

So the next time your emotions feel overwhelming, pause and ask yourself, what am I feeling right now? You may discover that simply finding the right words is the first step toward finding a little more calm.