Emotional mastery grows through practice. Awareness of emotions and insight into triggers create a strong foundation. The next step involves clear language, everyday tools, and structured development pathways.

This is where neuroscience, vocabulary, and applied learning come together. 

Why Labelling Emotions Changes The Brain

Research by neuroscientist Matthew Lieberman highlights a powerful effect. When a person experiences a strong emotion, the amygdala in the brain activates. When the person labels the emotion accurately - for example, "anxious and overwhelmed" rather than a vague "stressed" - regions in the prefrontal cortex engage, and the emotional intensity begins to ease.

In simple terms:

• Emotion surges, and the body reacts
• The person names the feeling clearly
• Self-regulation circuits activate, and the emotional system settles
• This process relies on two key skills: awareness of emotional “data” in the body and access to a rich emotional vocabulary

Expanding Emotional Vocabulary

Many people use a small set of labels such as “good”, “fine”, “ok”, “stressed”, “happy”, or “sad”. This leaves few options for comprehending and responding.

Deliberately developing emotional vocabulary enhances emotional intelligence in three ways:

1. Perceiving emotion: recognising little differences between oneself and others

2. Understanding emotion entails linking feelings to causes, needs, and patterns

3. Managing emotion includes selecting solutions that are appropriate for the given situation

Practical ways to increase vocabulary include:

• Working with emotion cards, which encompass a variety of emotional terms, is a practical method for expanding vocabulary
• Ensure to check in at the end of the day and select precise words at critical moments
• Differentiating between surrounding emotions such as "irritated", "annoyed", and "frustrated" or "curious", "interested", and "intrigued"

This precision enables more targeted strategies.  A leader who is feeling "anxious" may require preparation and support.  A leader who is "bored" may require challenge and development. A leader who feels “resentful” may benefit from a boundary or a restorative conversation

A Simple Daily Practice

One micro-practice from Sue Langley’s (CEO and Founder of Langley Group) work is the phrase:

“Oh look, I am experiencing some data. How interesting.”

This small sentence embeds curiosity and respect for emotion. A daily sequence might look like this:

Notice: Pay attention to body signals such as a tight chest, heavy limbs, racing heart, warm face, or cold hands

Name: Choose a precise emotion word, using a list or cards if beneficial

Explore: Ask which universal trigger and which personal value or need sit behind the feeling

Choose: Select a response that honours both the emotion and the leader you aim to be

Repeated practice rewires habits. Over time, leaders experience fewer reactive moments and more grounded, values-aligned responses

Using Other Emotions as Support

Emotional mastery also involves pairing emotions in helpful ways:

Gratitude, alongside grief, to remember what existed and why it mattered

Curiosity, along with confusion, can turn discomfort into learning

Hope and inspiration, along with realism, to sustain energy through complex change

Through this lens, every emotion has a role. The skill lies in combining them intentionally

View our upcoming Accreditations and Courses for 2026

MSCEIT®2 Accreditation  - Virtual Classroom
Starts Monday 16 February 2026
Learn to assess and develop emotional intelligence as an ability, with practical tools for coaching, leadership, and talent decisions.

Strengths Profile Accreditation - Virtual Classroom
Starts Tuesday 17 February 2026
Gain accreditation in the Strengths Profile tool to help people apply strengths confidently, especially when energy and motivation fluctuate.

Work on Wellbeing Accreditation - Virtual Classroom
Starts Tuesday 3 March 2026
Become accredited to use the Work on Wellbeing system to design, measure, and sustain evidence-based wellbeing initiatives.

Learning Through Leadership: A Safe Space for the Tough Stuff
Fridays for 10 weeks from 6 March 2026
Join a small cohort of leaders who meet weekly to explore real challenges, emotional patterns, and practical shifts in leadership behaviour.

Explore how our science-backed courses and tools can support you or your team to flourish. Whether you are starting your journey or deepening your expertise, Langley Group is here to help you thrive.

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