What is Emotional Granularity?

Let's be real, human experience is complex, to say the least. And the emotions we feel create a rich and very complicated tapestry within that experience. Emotions are a fundamental part of life and human experience, but have you ever struggled to articulate or understand an experience? Part of this is because many emotions are experienced in the right brain, which is largely nonverbal. This is also where the concept of emotional granularity comes into play. Emotional granularity refers to the ability to accurately identify and distinguish between various emotions, empowering people to better understand their experiences and feelings. 

Emotional granularity goes way beyond "happy" or "sad." It involves recognizing and articulating nuanced emotions such as contentment, awe, frustration, shame, nostalgia, or serenity. It is like expanding one's emotional vocabulary, creating a more precise description of internal experiences. Which leads to a deeper understanding of oneself and our experiences. 

In Brené Brown’s book Atlas of the Heart, she dives into 150 different emotions and experiences, giving us tools on how to strengthen our own emotional granularity muscle. It’s a terrific book that I highly recommend. However, English is a limited language. And while 150 is a lot, there are countless words for experiences in other languages that do not directly translate into English. For example, the Dutch have a word that literally translates to “pre-fun”, it references the feeling of excitement before an event occurs. (Check out my social media platforms to learn about more words that do not have a direct English translation). In some African languages, they have specific determiners (words like “the” and “a”) to describe living beings. As opposed to English we use the same determiner words for inanimate and living things; a dog, a tree, or a cup. Which then drastically changes how people interact with living things, like nature. 

Philosopher Ludwig Wittgenstein said, “the limits of my language mean the limits of my world.”

When we lack the language to express what we are experiencing, our ability to make sense of what is happening is diminished, and the possibility for connection by sharing those experiences, pleasant or unpleasant, with others is severely limited. When we name an experience, it gives us power and understanding. 

Emotional granularity helps us cultivate deeper relationships and empathy with the people around us. I love the way BB defines empathy, “we need to dispel the myth that empathy is ‘walking in someone else’s shoes’. Rather than walking in your shoes, I need to learn how to listen to the story you tell about what it is like in your shoes and believe you even when it doesn’t match my experience”. Sitting with an emotional experience, feeling it, and then labeling it gives us more tools to better empathize and create a connection with the world around us. 

A word of caution, do not confuse naming an emotion or experience with feeling the emotion or experience.

I often over-intellectualize an experience and trick myself into thinking I have felt all I need to feel. While having, a strong vocabulary is immensely helpful in labeling and understanding emotions. We must feel in order to heal. Emotional granularity is a valuable skill that allows individuals to develop a richer understanding of their internal experiences. By expanding our emotional vocabulary and recognizing the subtleties of our emotions, we can unlock greater self-awareness, emotional regulation, and stronger relationships. 

Be Well, Do Your Best, Stay Hydrated, 

KB

Bennet, S. (2022, January 20). Woman: The Gender of God. Almost Heretical. (N. Hanson, Interviewer)

Brown, B. (2021). Atlas of the Heart. New York, New York: Random House.

Greenberg, M. (2019, June). Master Your Feelings With New Tools Inspired by Neuroscience. Retrieved from Psychology Today: https://www.psychologytoday.com/us/blog/the-mindful-self-express/201906/master-your-feelings-new-tools-inspired-neuroscience