Self awareness
Emotional Granularity Log: Differentiating Shades of an Emotion
This log prompts a client to use more specific words for their feelings; for example sadness vs..
Some clients describe their emotional state in broad, general terms, “I was upset,” or “I felt anxious.” This lack of precision can stall progress, as it’s hard to address a problem when it’s poorly defined. The client remains disconnected from the specific texture of their own experience, lumping distinct feelings like disappointment, loneliness, and frustration under one large, unhelpful heading.
This log guides the client to find more precise words for what they are feeling throughout the week. By separating a single, overarching emotion into its component parts, they gain clarity on what is actually happening internally. The client arrives at their next session with a much sharper picture of their emotional landscape, providing both of you with more accurate information to work with.
Emotional Granularity Log: Differentiating Shades of an Emotion
For the next seven days, use this log to track your emotional states. When you notice a distinct feeling, first write down the single, most general word for it, such as ‘sad’ or ‘angry.’ Then, find three more precise words to describe the specific quality of that feeling. Do not analyze the words, just record them. Finally, note what was happening when the feeling arose.
| Date/Time | Initial Feeling Word | Three More Specific Words | Situation |
|---|---|---|---|
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