What Is Emotional Regulation?
Emotional regulation refers to the ability to recognize one’s emotions, cope with them effectively, and adjust emotional responses in a way that fits the situation. This skill does not mean suppressing or ignoring emotions; on the contrary, it means acknowledging them and meeting them from a calmer, more flexible, and more accepting place.
When we think of emotional regulation, strategies such as breathing exercises, positive reframing, shifting perspective, or redirecting attention often come to mind. Interestingly, research shows that a much simpler and lower-effort method can also have a regulatory effect: putting emotions into words—also known as affective labeling.
What Is Affective Labeling?
Affective labeling is the act of recognizing the emotion you are experiencing in the moment and naming it. For example, saying “I feel anxious right now,” “This situation disappointed me,” or “I feel tension in my body” are all examples of affective labeling.
Some studies suggest that naming emotions may offer regulatory benefits comparable to certain intentional strategies, depending on context. One of the most appealing aspects of this method is that it does not require an extra exercise or a long practice. Simply noticing and naming is enough.
Why Does It Work?
Uncertainty is a powerful source of stress for the human mind. What feels unclear often creates anxiety; if a feeling is vague, we may not know where to place it or what to do with it. By giving that feeling a name, we transform it into something more concrete. Coping with something concrete is often easier than coping with something abstract.
At the same time, when we define something, we create distance from it. In other words, we shift an emotion from something that “defines us” into something that “we define.” This reminds us that the feeling is not a permanent part of who we are. It is a temporary experience we are having at that moment.
From a neuroscientific perspective, affective labeling may help reduce activity in the limbic system—especially the amygdala, which plays a key role in threat detection and stress responses. At the same time, it may support the engagement of the prefrontal cortex, which is involved in evaluating and regulating emotions.
This shift strengthens emotional regulation, decreases inner emotional chaos, and helps create a healthy distance from overwhelming feelings.
How Can We Integrate This Into Our Lives?
1) One Word Is Enough
Affective labeling does not require long sentences or deep analyses. Sometimes simply saying one word internally is enough:
“anxiety.”
“anger.”
“hurt.”
“shame.”
This small step helps us observe the emotion from a slight distance instead of getting lost in it.
2) Instead Of “This Is Who I Am,” Say “This Is What I’m Experiencing Right Now”
It is important not to turn labeling into an identity statement. This is not something that defines us, but something we define.
For example:
Instead of saying, “I’m an anxious person,” we can say, “I feel anxious right now.”
Instead of “I am inadequate,” we can say, “I’m experiencing a feeling of inadequacy right now.”
This subtle shift makes it easier to view the emotion as a temporary experience rather than a permanent trait. It prevents us from feeling trapped inside it.
3) If We Can’t Find The Emotion, We Can Start With The Body
Sometimes it feels impossible to put what we’re feeling into words. In such moments, we can return to the body, because the body often gives clues:
“My chest feels tight.”
“There’s heaviness in my stomach.”
Even describing bodily sensations can help reduce emotional intensity. Naming sensations is also a form of affective labeling.
4) Saying It Out Loud To Someone Is Also Affective Labeling
This practice does not have to remain internal. It can also be used effectively within social relationships.
While talking to a friend, saying “I feel anxious right now” or “This hurt me” are clear ways of communicating emotions. They are also forms of emotional regulation. This turns the conversation into not only “venting,” but also a regulatory process.
Conclusion
Sometimes the only thing an emotion needs in order to soften is to be seen.
Recognizing and naming an emotion creates a healthy distance from it. This distance allows us to respond rather than react. It helps us approach ourselves with greater understanding and navigate situations in a more balanced way.
In its simplicity, affective labeling may be one of the most accessible forms of emotional regulation available to us.
References
Levy-Gigi, E., & Shamay-Tsoory, S. (2022). Affect labeling: The role of timing and intensity. PLoS ONE, 17(12), e0279303. https://doi.org/10.1371/journal.pone.0279303
Torre, J. B., & Lieberman, M. D. (2018). Putting feelings into words: affect labeling as implicit emotion regulation. Emotion Review, 10(2), 116–124. https://doi.org/10.1177/1754073917742706