How to Use “Naming It” to Reduce Anxiety Fast

When anxiety hits, it can feel like a tidal wave - your chest tightens, thoughts race, and your body goes into overdrive. In those moments, trying to “calm down” rarely works. What does work, however, is something deceptively simple: naming it.

This powerful technique helps you take control of what’s happening inside, bringing instant clarity and calm. It’s one of the quickest ways to regulate your emotions when anxiety strikes.

What Does “Naming It” Mean?

“Naming it” simply means acknowledging and labelling what you’re feeling in the moment — out loud or in your head.

It’s based on a psychological principle known as affect labelling, which shows that when we identify and name our emotions, the part of the brain responsible for fear and panic (the amygdala) begins to calm down, and the logical part of the brain (the prefrontal cortex) takes over.

In simple terms: naming your emotion takes the power out of it.

Why It Works So Quickly

When you feel anxious, your brain is flooded with signals that something is wrong. You might not even know what that “something” is — just that you feel off, tense, or unsafe.

By putting a name to that emotion — “I’m anxious,” “I’m scared,” “I’m overwhelmed,” — you’re sending a clear signal to your nervous system:

“I know what this is. I’m aware. I’m safe.”

This awareness interrupts the automatic stress response, slows down your breathing, and brings you back to the present.

How to Use “Naming It” When Anxiety Hits

Here’s a simple step-by-step guide:

1. Pause and Notice

When you start to feel anxious, stop for a moment. You don’t have to fight the feeling — just notice it. You might say to yourself:

“Something’s happening. My chest feels tight. My thoughts are racing.”

2. Name the Emotion

Try to find the most accurate word for what you’re feeling. You might start broad (“anxious,” “worried,” “uneasy”), then refine it (“I feel nervous about this meeting,” or “I feel scared I’ll say the wrong thing”).

The more specific you can be, the better your brain understands what’s going on.

3. Acknowledge Without Judgement

You’re not trying to push the emotion away or fix it right now. Just acknowledge it:

“I’m feeling anxious, and that’s okay. My body’s trying to protect me.”

This helps transform anxiety from something happening to you into something you’re aware of and can manage.

4. Breathe and Ground

Now that you’ve named it, take a slow breath in through your nose for four counts, hold for two, and exhale for six. Feel your feet on the floor. Let your body know it’s safe to release.

A Quick Example

You’re about to speak in a meeting and your heart starts pounding. Instead of trying to ignore it or tell yourself “don’t panic,” you pause and say quietly:

“I’m feeling anxious because I care about doing well.”

Instantly, you’ve taken a vague fear and turned it into something understandable and human. You’ve moved from panic to presence.

Go Deeper: “Name It to Tame It”

Dr. Daniel Siegel, a neuroscientist and author, coined the phrase “name it to tame it” to describe how powerful emotional naming can be in calming the nervous system.

This technique isn’t about suppressing feelings — it’s about creating space between you and your emotions so you can respond rather than react.

When to Use “Naming It”

You can use this technique any time you feel anxious, tense, or overwhelmed — for example:

• Before an important conversation or presentation

• When you wake up feeling uneasy

• During moments of emotional conflict

• When intrusive thoughts spiral out of control

The more you practice, the faster your body learns to calm itself once you name the feeling.

Final Thought

Anxiety thrives in the unknown — it feeds on confusion and avoidance.

By naming what you’re feeling, you shine light into that darkness.

It’s not about being perfect or emotionless. It’s about understanding yourself in real time and reminding your mind and body that you’re in control.

Next time you feel that familiar rush of anxiety, try this simple phrase:

“I’m feeling anxious right now… and that’s okay. I know what this is.”

You’ll be surprised how quickly your system begins to settle.

At Willow Tree Therapy

I help people reconnect with calm using simple, compassionate tools like this — combining counselling, CBT, NLP, and mindfulness to restore balance from the inside out.

If you’d like to explore this more deeply, feel free to get in touch or book a free consultation.