We all carry emotional weight – grief, anger, shame, joy, fear, longing. Sometimes, we carry it so long it becomes invisible, woven into our daily lives. But just because we don’t see it doesn’t mean it’s not heavy.
One of the most powerful ways to lighten that load? Naming it.
Why Naming Emotions Matters
When we name our emotions, we begin to understand them. This process, known as “affect labeling,” has been shown to engage the prefrontal cortex – the brain’s area responsible for reasoning and decision-making – while reducing activity in the amygdala, which processes emotions like fear and anger. This interplay helps us regulate our emotional responses more effectively (BrainFirst Institute, 2023).
In simpler terms, putting feelings into words can help us feel less overwhelmed and more in control (Psychology Today, 2021).
The Cost of Staying Silent
When we don’t name what we feel, emotions can fester and manifest in unhealthy ways.
Unacknowledged emotions can lead to increased stress, anxiety, and even physical symptoms. By not addressing our feelings, we risk them controlling us, rather than us understanding and managing them.
How to Start Naming What You Feel
Building emotional awareness is a practice. Here are some gentle ways to begin:
- Pause and Check-In: Take a moment to ask yourself, “What am I feeling right now?”
- Use a Feelings Wheel: Tools like Plutchik’s Wheel of Emotions can help you identify specific emotions beyond just “happy” or “sad” (Six Seconds, 2021).
- Journal Daily: Write down your feelings each day. Over time, patterns may emerge, providing insight into your emotional landscape.
- Speak it Aloud: Sharing your feelings with a trusted friend or therapist can provide relief and clarity.
Letting Go Begins with Letting It Be Known
You don’t have to carry is all alone. By naming your emotions, you acknowledge their presence and give yourself permission to process and release them. It’s a step toward healing, understanding and peace (WIRED, 2009).
Remember, every emotion you name is weight you set down.
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