🎭 Name your feelings
🟢 Evidence-based
Putting a feeling into words helps us understand it and choose what to do. Every feeling is allowed; what matters is how we respond.
Stop for a moment. Where do you feel something: a tight chest, a hot face, a heavy stomach?
Pick the closest word: sad, angry, worried, hurt, lonely, excited, calm. Two words can be true at once.
From 1 (very mild) to 10 (very strong). This helps you see if it is growing or settling.
Feelings carry messages. Do you need rest, help, a break, comfort, or to speak up?
Drink water, take a walk, talk to someone, or write it down. Small steps count.
Real-life example
Arjun snaps at his sister. He pauses: his jaw is tight. The word is 'frustrated', about a 7. He needs a short break, so he says, 'I need ten minutes, then let's talk.'
A common mistake
Thinking some feelings are 'bad' and must be hidden. Feelings are signals, not faults. Hurting yourself or others is what needs to be avoided, not the feeling.
Try the activity
Explore the feelings wheel and pick the word that fits you right now.
Quick recap
- Notice the body
- Name it and rate it
- Ask what you need, take one step
▶️ Tool 1: Naming, noticing and refocusing
WHO South-East Asia Region (WHO SEARO) · 3:05 min
Part of WHO South-East Asia's 'Managing Stress Better' series, based on WHO's illustrated guide 'Doing What Matters in Times of Stress'.
The video plays from the publisher's own YouTube channel. Nothing loads from YouTube until you press the button. Watch on YouTube