When you feel “off;” Naming emotions supports wellbeing
How often do you find yourself saying, “I’m fine” when you’re not? Or feeling overwhelmed but unsure of what exactly is bothering you? Many of us experience emotions throughout the day without fully identifying or understanding them. Yet, recognizing and naming our emotions is one of the most powerful tools for improving mental health, relationships, and overall well-being.
The Neuroscience Behind Naming Emotions
Emotions originate in the limbic system, a collection of structures in the brain that process feelings, motivation, and memory. When we experience a strong emotion, the amygdala—the brain’s threat detector—becomes activated. This activation can trigger a fight-or-flight response, increasing heart rate, releasing stress hormones like cortisol, and preparing the body for action.
However, research in affective neuroscience has shown that putting feelings into words—also known as affect labeling—can reduce this emotional intensity. A study from UCLA found that when participants labeled emotions they saw in facial expressions, their amygdala activity decreased, and the prefrontal cortex (responsible for reasoning, self-regulation, and decision-making) became more engaged. In essence, naming emotions helps shift processing from the reactive, survival-based part of the brain to the rational, problem-solving part.
Why Identifying Emotions Matters
Reduces Emotional Overwhelm
When emotions go unrecognized, they can build up and manifest as anxiety, anger, or even physical symptoms like headaches and fatigue. By identifying what you’re feeling—whether it’s frustration, disappointment, or sadness—you can process it in a healthier way.Improves Emotional Regulation
If you don’t know what you’re feeling, it’s difficult to respond appropriately. For example, frustration might cause you to lash out at a loved one when, in reality, you’re feeling unappreciated. Identifying emotions allows you to pause and choose a response rather than reacting impulsively.Strengthens Relationships
Being able to articulate your emotions helps you communicate better with others. Instead of saying, “You never listen to me,” you might say, “I feel unheard and frustrated.” This shift fosters connection and reduces misunderstandings.Enhances Decision-Making
Emotions influence our choices more than we realize. If we don’t recognize them, they can cloud our judgment. Being aware of emotions like fear or excitement helps us make more balanced and intentional decisions.Increases Emotional Intelligence
Emotional intelligence (EQ) is the ability to understand, regulate, and use emotions effectively. Research has linked high EQ to better mental health, leadership skills, and even career success. Developing the ability to recognize your emotions is a foundational step in building emotional intelligence.
How to Get Better at Identifying Emotions
Pause and Reflect – Throughout the day, take moments to check in with yourself. Ask, “What am I feeling right now?”
Expand Your Emotional Vocabulary – Instead of using broad terms like “bad” or “stressed,” try more specific words like “overwhelmed,” “irritated,” or “disappointed.”
Journal Your Feelings – Writing down your emotions can provide clarity and reveal patterns over time.
Use a Feelings Wheel – Tools like the "emotion wheel" can help you pinpoint what you’re experiencing more precisely. My favorite are by Lindsay Braman.
Practice Mindfulness – Being present in the moment allows you to observe emotions without judgment.
Final Thoughts
Emotions are an integral part of the human experience, but they don’t have to be overwhelming or confusing. By learning to identify and understand what you’re feeling, you gain greater emotional intelligence, improved relationships, and a stronger sense of control over your life. Next time you’re feeling “off,” take a moment to name your emotion—you might be surprised at how much clarity it brings.
