Your inner weather: describe how you feel without labeling yourself

What does inner weather mean in a journal?

The image compares a present experience to a changing landscape. It can offer a starting point when words are hard to find. “A light fog” might then become “I’m having trouble deciding where to start.” The second sentence makes the experience more specific instead of asking the image to explain everything.

These examples aren’t a universal dictionary. Your “wind” might feel pleasant, and “rain” might feel restful. You don’t have to use the meaning suggested here. The journal can fit on this page alongside other forms of writing, without making it mandatory to track.

How can you describe your inner weather without labeling yourself?

Add a time marker: now, this morning, or after this exchange. “I feel tense tonight” leaves more room for change than “I am a tense person.” Still, you don’t have to correct every spontaneous phrase; the idea is to be precise, not to monitor your language constantly.

Also distinguish the feeling from its assumed cause. You can notice fatigue without knowing exactly where it comes from. A journal page doesn’t establish a medical connection or another person’s intent. The written mind dump helps separate what you observe, your questions, and any possible actions.

Finally, allow for several words: happy about an exchange and worried about tomorrow, available for a task and not in the mood to go out. One image doesn’t have to erase this variety. You can draw two sections or write two sentences without trying to calculate an average mood.

A page in four steps

Start with a simple observation of your current state, without deliberately changing your breathing or forcing yourself to close your eyes. Then choose a word or an image. If nothing comes to mind, note what you’re doing and what’s drawing your attention.

Add a concrete sentence: “I’m rereading the same message,” “I want some quiet,” “I’m still smiling as I think back on the meal.” The one-sentence-a-day journal offers a format that’s enough for this level of detail. You can stop there if it meets your needs.

Finally, ask yourself what would be useful right now, without assuming that you need to change your state. Taking a break, getting information, having a conversation, or continuing with your day are all possible answers. The five-minute small step can help when a concrete action actually emerges.

Here’s a fictional example of a completed page: “Tuesday, before heading out: wind and a break in the clouds. I’m rushing around looking for my things, but I’m happy to meet up with a friend. I put my keys in my bag and leave the rest for later.” The note distinguishes two impressions, a situation, and a possible action. It doesn’t try to find a hidden cause or provide a complete explanation of the day.

How can you keep images from turning into good and bad grades?

Don’t create a hierarchy where sunshine means success and a storm means failure. A difficult day doesn’t mean you’ve practiced incorrectly. You can be glad you identified a need while still feeling sad or irritated. Writing doesn’t have to bring about an immediate change to be complete.

Also avoid streaks you feel obligated to maintain. If you check off an image every day just to avoid leaving a box unchecked, ask yourself whether this tracking is still helping you. An occasional weekly check-in may be a better fit than continuous tracking.

In its thought-recording exercise, the NHS distinguishes between the situation, emotions, and interpretations. This distinction may help you shape your page, but the inner-weather exercise presented here is not that protocol and hasn’t been presented as a validated treatment. No score or clinical conclusion should be drawn from it.

Read alsoScripting: Write your dream life to clarify what you want

What if the same weather keeps coming back?

Look at the context before drawing a conclusion. Do you always write very late, after a busy day, or only when something is wrong? Your journal may reflect when you open it as much as the variety of your days. A series of pages isn’t a complete measure of your state of mind.

You can intentionally vary the time once without starting an ongoing investigation. Notice whether different words become available. The little pleasures journal can complement attention to difficulties, but it doesn’t have to replace them or force you to find something positive.

If a difficult state persists, intensifies, or affects your sleep, activities, or relationships, seek professional advice. Repeating a metaphor can’t diagnose a situation, and changing your vocabulary isn’t treatment. The journal can simply help you explain what you observe.

Can you share your inner weather with someone?

Yes, if you want to and the setting feels right. Add a sentence that helps the other person understand your image: “I feel foggy, and I need us to go over the plan slowly.” The other person can’t always guess what your metaphor means.

You can also clarify what you’re looking for: a listening ear, practical help, or simply the chance to say how you’re doing. The journal of memorable conversations can help you prepare for that conversation. Sharing how you feel doesn’t mean you have to tell your whole story.

In a group or at work, keep the right to answer briefly or not take part. A group activity shouldn’t require you to share personal details. The guide to setting a boundary without justifying yourself helps protect that freedom of choice.

How can you close the page?

Write a closing sentence: “I’ll keep this observation and get back to my meal” or “I’ll ask that question tomorrow.” You can follow the ritual for closing your day in a journal if you write in the evening. The ending doesn’t have to bring a ray of sunshine.

If the metaphor feels artificial, let it go. A list of sensations, a scene, or no journaling at all may suit you better. Inner weather is one way to describe things; it shouldn’t become a new standard you have to meet.

For a complementary perspective, watch this video from Dr. Tracey Marks.

Sources

• NHS, Every Mind Matters. “Thought record.” A reference for distinguishing between a situation, feelings, and available evidence; the personal page suggested here is not a treatment. View the resource.