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In this video, we talk about the brain and emotion—particularly stressful emotions that may feel stronger than we’d like. It seems like, these days, so many things can trigger our emotions, leaving us feeling overwhelmed. But what can we do about it once the emotion has already taken hold? That’s what I want to share with you—some empowering brain research and practical techniques to help you calm those strong emotions so you can focus on what matters.

Let’s start with the basics.

Stress impairs executive functioning. Executive functioning is simply our ability to use our mind for what we want, when we want.

Two key aspects of executive functioning—working memory and cognitive flexibility—are especially vulnerable to stress. Working memory is like our mental desktop, holding information we need in the moment. Cognitive flexibility is our ability to adapt quickly to changes, like shifting focus when we’re interrupted. When we’re stressed, both of these functions are compromised, making it harder to think clearly or respond effectively.

Now, some people deal with stress by suppressing their emotions. They might say, “Oh, that didn’t bother me,” and move on. But research shows this approach has a cost—not just emotionally, but physically. Suppressing emotions increases blood pressure, which over time can harm our health. It can also negatively affect relationships, as it inhibits genuine communication and connection.

So, if suppressing emotions isn’t helpful, what can we do instead? That’s where a fascinating technique called “naming your emotion” comes in.

What is “Naming Your Emotion”?

Researchers call this affect labeling. It’s as simple as identifying and naming the emotion you’re feeling. For example, if you’re feeling anxious, you might say, “I feel anxious.” When you do this, your brain’s prefrontal cortex (responsible for logical thinking) becomes more active, while your amygdala (which triggers strong emotions) calms down. This simple act of naming the emotion can help reduce its intensity.

A related technique is called reappraisal, where you consciously reframe how you perceive the situation. For instance, if you see a picture of a snake and feel fear, you might think, “It’s just a picture. The snake isn’t real.” This exercise also calms the amygdala and activates the prefrontal cortex, helping you feel more in control.

The power of processing emotions goes beyond naming them. A study by Dr. Pennebaker in the 1990s showed that writing about difficult experiences helped people resolve their emotions and move forward more effectively.

Participants who wrote about their emotions and thoughts for just 30 minutes a day over five days were reemployed much faster than those who didn’t. Interestingly, those who gained the most emotional resolution used words like “realized” and “understood,” indicating that insights and cognitive processing play a key role in letting go of emotional baggage.

This teaches us an important lesson: emotions don’t resolve just by venting. Instead, process them thoughtfully—name them, explore what you feel, why you feel it, and see what new perspectives and insights come of it. That’s the key to lasting emotional freedom.

In a world filled with emotional triggers, these proven techniques—naming, reappraising, and processing—can help us stay calm and centered. Whether you’re navigating work challenges, personal conflicts, relationships issues or the stress of daily life, these tools offer a way to regain balance and peace.

Before I go, I encourage you to download the PDF I’ve prepared to help you practice these exercises. If you find yourself stuck in a loop of worry or frustration about something, take a moment to “step back,” put a name to your emotion and write about the issue.

Let me know how it goes by taking the short survey at the link given in the “Name Your Emotion, ‘Instant Calm’” pdf guide below. I’d love to hear about your experience!

Download your free “Instant Calm” Guide!
https://nancy-lonsdorf-md.mykajabi.com/exercise