Big feelings are not the enemy. They are information, your mind flagging that something matters. The skill is not making feelings go away, it is reading what they are telling you and choosing your next move.
Why naming works
When you put a feeling into words, I am angry, I am embarrassed, I am disappointed, the intensity drops. Naming moves the experience from the alarm system of your brain to the thinking part. That is the whole trick behind name it to tame it.
Get specific
Mad is a start, but is it disrespected? Left out? Worried and covering it with anger? The more precise the name, the more useful the data. A feelings list on your phone is not childish, athletes review film, you are reviewing yours.
Feel it, then read it
Try this order: notice where it sits in your body, name it, then ask what it is pointing at. Jealousy might be pointing at something you want. Anger might be pointing at a line someone crossed. The feeling is the messenger, not the verdict.
Choose the next move
Data means options. You can speak up, take space, ask for help, or decide it is not worth your energy. That choice is the difference between having emotions and being had by them. And if the feelings stay heavy or dark for weeks, that is data too, it means bring in backup. A trusted adult or a CRP counselor at your school is a strong next move, not a last resort.