The “name it to tame it” exercise is a simple yet powerful technique often used in therapeutic contexts, including ACT (acceptance and commitment therapy). This worksheet is designed for use with children to help them to label and acknowledge their emotions, which in turn can reduce their intensity and support emotional regulation.
The concept originates from the work of Dr Dan Siegel, a renowned psychiatrist and expert in interpersonal neurobiology.
Download name it to tame it worksheetDr Siegel’s phrase “name it to tame it” reflects the idea that naming an emotional experience can activate the brain’s prefrontal cortex, helping to calm the emotional overwhelm produced by the limbic system, particularly the amygdala. By recognising and naming emotions, individuals create a sense of distance from the feeling, which allows them to approach it with curiosity and openness, rather than being consumed by it.
In ACT, this exercise aligns well with the approach of encouraging mindfulness and psychological flexibility. It encourages practitioners to guide clients to observe their inner experiences without judgement, helping them to unhook from distressing thoughts and feelings. It’s a practical and accessible tool that can be used in therapy sessions to support emotional awareness and management.
