The next time you feel overwhelmed by anger, don't immediately try to calm down. Psychologists suggest a very simple technique: name the emotion you're experiencing.
How do you do it?
Just three words are enough: “This is anger.”
This method is known as "affect labeling" and studies show that it can reduce the intensity of strong feelings in just a few seconds.
Why does it work?
According to clinical psychologist Shannon Sauer-Zavala, when you put a name to an emotion, you create distance between yourself and what you feel.
“When you name an emotion, it becomes something you are experiencing, not something that defines you,” she explains.
For this reason, experts recommend saying “This is anger” instead of “I am angry.” The goal is to see the emotion as a temporary state and not as your identity.
A permanent habit
The technique can be used not only for anger, but also for anxiety, loneliness, or sadness. Simply identify the feeling and name it: “This is anxiety,” “This is sadness,” “This is loneliness.”
Psychologist Lizzie Cleary says this is particularly helpful for coping with emotional pain, which often goes unnoticed.
Experts suggest that beginners practice it for a week, naming their emotions at least once a day. There's no wrong way to do it, and no special app or tool is needed.
Over time, this practice can help you recognize recurring patterns in your emotions and better understand what triggers them.
The more often you name what you feel, the more you learn about yourself.
