Exercise 7: Name It to Tame It

What It Is:
A simple but powerful DBT-informed strategy: when we name a feeling out loud, it becomes less overwhelming.

Why It Works:
Labeling an emotion activates the prefrontal cortex — the brain’s regulation center — and reduces the reactivity of the amygdala. This is especially important for kids who feel flooded but can’t explain what’s happening inside.

How To Teach It (During Calm Times):

Sit together and say, “Let’s learn some feelings words!”
Use a printable emotion chart or picture cards (include faces, animals, or characters).
Ask: “Have you ever felt this? Where in your body do you feel it?”
Teach that it’s okay to feel mad, sad, scared, excited, etc. Feelings aren’t bad — they’re messengers.

When To Use It:

Right after a feeling shows up
During emotional storytime or play
In small moments: “You look scrunchy. Is that frustration or worry?”

Practice Playfully:
Make a “Feeling Face” mirror game. One person makes a feeling face, and the other guesses what it is. Or draw a “Where Do Feelings Live?” body map. For example:

Anger lives in the hands
Worry lives in the belly
Sadness lives behind the eyes

Creative Prompt:
Draw a big feeling. What color is it? Where does it live in your body?