Description
What if one word could help you regain your composure under pressure?
When frustration, anxiety, or irritation rises, many leaders instinctively suppress those feelings and push forward.
But there's a simple alternative: name what you're feeling.
In this episode of The 3-Minute Leader, I introduce affect labeling, a neuroscience-informed technique sometimes described as Name It to Tame It.
Research led by Matthew Lieberman at UCLA has explored how putting emotions into words can influence brain activity associated with emotional processing and regulation.
THE 10-SECOND PRACTICE
Step 1 — Pause
When you notice pressure or frustration rising, stop before reacting.
Take a slow breath and create a moment of space.
Step 2 — Find the word
Ask yourself:
What am I actually feeling right now?
Be specific.
Rather than simply saying "I'm stressed," try identifying the underlying emotion.
Frustrated? Anxious? Disappointed? Ashamed? Overwhelmed?
Step 3 — Name it
Silently name the emotion.
Then take another slow breath, allowing your exhale to be longer than your inhale.
Notice whether anything shifts.
WHY IT MATTERS
Putting emotions into words may help reduce emotional reactivity and support more deliberate responses.
For leaders, this can be particularly useful before difficult conversations, important decisions, or moments of conflict.
The objective isn't to eliminate emotions. It's to recognize them before they automatically shape your response.
A small tool. One precise word. A few seconds of awareness.
THE 3-MINUTE LEADER
One tool a week. Under three minutes. Built for people who lead under pressure.
Watch the video series and subscribe on YouTube:
https://www.youtube.com/@PositiveSolutions-fr/shorts
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https://www.linkedin.com/in/thierrydaher/
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https://www.positivesolutions.fr
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