What Is Emotional Granularity and How Can It Help Us?

Kyle Lawell, Licensed Professional Counselor

When I was in the second grade, I vividly remember my teacher telling me to avoid using the word “thing” in my writing. She told me that there were so many words I could learn and use in place of “thing” and that this word didn’t tell the audience what I was thinking, feeling, or doing. For example, instead of saying, “Can you pick up that thing over there?” she encouraged me to say, “Can you pick up that green, shiny pen on the table in the kitchen?”

At the time, I found that extra work to be quite frustrating and unnecessary. However, as an adult, I’ve learned just how valuable this skill is. More often than not, I can now express what I need or what I’m thinking clearly, which helps others understand me more easily.

What Is Emotional Granularity?

This same concept of being very specific when communicating about our experiences also applies to our emotions and is known as emotional granularity. Lisa Feldman Barrett and colleagues describe emotional granularity as “the ability to put feelings into words with a high degree of specificity and precision” (Kashdan, Feldman Barrett, & McKnight, 2015). In simpler terms, emotional granularity involves expanding our emotional vocabulary so we can describe our feelings with greater accuracy and depth.

This tool is incredibly useful because something that we don’t recognize is how inclined our brains are to predict how experiences like speeches, performance evaluations, or any experience will make us feel and consequently how we should physiologically and behaviorally experience them. Suppose you have two categories of emotions that make up all human emotional experiences, “happy” and “sad” for example. When you label an event as either happy or sad, your brain automatically begins to predict how you should think, feel, and behave, even before the event occurs.

How to Improve Emotional Granularity in Our Lives

Barrett encourages everyone to keep expanding their emotional vocabulary and to practice labeling their experiences using these new words. For instance, it is easy for me to imagine my upcoming annual evaluation and say, “I’m anxious” but it takes more effort and language for me to notice and describe the nuances of that experience.

Incorporating the concept of emotional granularity, a more granular description of this experience could be, “I’m nervous about my annual review because I care deeply about the work that I do. I’m also excited to hear what my supervisor has to say about my work because I value his feedback. At the same time, I have a project that feels overwhelming, and I’m worried I won’t finish it before the evaluation.”

How Emotional Granularity Can Improve Our Lives

The ability to identify and communicate your emotions in this detailed way does more than help you respond effectively to situations, it also contributes to better overall health. People who can finely distinguish between their unpleasant feelings are studied to be “more flexible when regulating their emotions, less likely to drink excessively when stressed, and less likely to retaliate aggressively against someone who has hurt them” (Barrett, 2018).

Additionally, People who can construct finely grained emotional experiences go to the doctor less frequently, use medication less frequently, and spend fewer days hospitalized for illness” (Barrett, 2018). With these benefits in mind, I believe developing emotional granularity is a valuable skill we should continue to strengthen throughout our lives.

How Emotional Granularity Strengthens Relationships

Understanding emotions on a deeper level doesn’t only benefit you, it also enhances the way you connect with others. When you can describe your feelings with accuracy, you make it easier for others to understand your perspective and respond with empathy. For example, instead of saying, “I’m upset,” identifying that you feel “disappointed” or “discouraged” helps others grasp the true nature of your emotions. This level of clarity reduces misunderstandings and creates space for healthier communication in personal and professional relationships. Over time, this builds trust, emotional safety, and stronger bonds with those around you.

Practical Ways to Build Emotional Granularity

Developing this skill starts with paying closer attention to your emotions throughout the day. When you notice a feeling, pause and ask yourself what specific emotions might be at play. Are you “stressed,” “overwhelmed,” or “pressured”? Journaling, mindfulness, and therapy can all help you expand your emotional vocabulary and recognize subtle shifts in your feelings. The more you practice naming emotions precisely, the more emotionally balanced and self-aware you become.

If the ideas of emotional granularity, emotional maturity, or emotional intelligence interest you and you would like to see how you could improve and incorporate this skill into your life, please feel free to reach out to Symmetry Counseling today. You can explore our counseling services online to learn how we can support your growth, or contact our intake specialists to be matched with a therapist who fits your needs.