Emotional granularity, the ability to make fine-grained distinctions between feelings, is one of the strongest predictors of effective emotion regulation (Barrett, 2017; Kalokerinos et al., 2019). Neuroimaging research shows that simply putting feelings into words decreases amygdala activation and increases prefrontal cortex engagement, effectively turning down the volume on intense emotions (Lieberman et al., 2007). Use this list to identify and name what you are feeling. Circle or check the emotions that resonate with your current experience.