"When you name what you're feeling you're not just talking. You're helping your brain shift gears. Research shows that labeling emotions reduces activity in the amygdala, the part of your brain that sounds the alarm. At the same time, it activates the prefrontal cortex, the part that helps you think clearly and make good decisions (Lieberman and colleagues, 2007). Naming your emotions helps you move from panic to power."
"This three-step method combines neuroscience and mindfulness: Name: Identify the emotion. Say it clearly. I feel anxious. I'm excited. I'm unsure. This helps your brain settle down. Reframe: Shift your perspective. Nervous? That means you care. Scared? That means you're growing. Reframing turns fear into fuel. Breathe: Use slow and intentional breathing to calm your nervous system and anchor yourself in the present."
Naming emotions aloud reduces amygdala activity and engages the prefrontal cortex, which improves clarity and decision-making. Uncertainty and inner chatter fill in unknowns with worst-case scenarios and heighten stress. Distanced self-talk, such as using one’s own name, creates psychological space and reduces emotional intensity. The three-step practice—name, reframe, breathe—involves identifying the feeling, shifting its meaning toward care or growth, and using slow intentional breathing to calm the nervous system and anchor attention in the present, transforming nervousness into actionable energy.
Read at Psychology Today
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