When was the last time you checked in on your emotions? I’m not necessarily talking about your physical health but how you feel emotionally. Back in 2020, I took a six-week course with Iyanla Vanzant. It was a powerful experience involving daily work, including taking our emotional temperature thrice daily. This exercise wasn’t about detecting a fever but recognizing our emotional state. We had a list of emotions to choose from, but we could use our own words, too. The goal was to be more aware of how we were feeling.
I’ve often said that when you are aware of how you feel, you are in the driver’s seat. When you’re unaware, life starts running you instead of the other way around. This practice reminds us to stay connected with our emotions and take charge of how we respond to life.
I haven’t taken my emotional temperature in a while, but I’ve recently been reminded how vital it is to know how we feel. It’s easy for emotions to take over when we’re hungry, tired, frustrated, or dealing with difficult people or situations. Too often, we react impulsively—snapping at the bus driver, the server, or someone else who doesn’t deserve it. The key is awareness. When we know how we feel, we can choose how to respond instead of letting our emotions lead us astray.
I invite you to join me in this practice. Consider checking your emotional state daily to see what comes up. Iyanla’s approach encouraged us to identify our emotional state in one word—confident, enthusiastic, frustrated, inadequate, or whatever fits. This isn’t about what you’re thinking but about recognizing your feelings at any moment.
Moving forward, I encourage you to:
Take your emotional temperature.
Take a deep breath and ask yourself, “How do I feel?” Let the first word that comes to mind surface—no judgment. Awareness is the goal, not changing how you feel.
Handle the hard feelings.
If you notice your emotional temperature is low, remember why you feel that way and how to process it. Maybe you’re tired or hungry, or someone’s behavior upset you. These are all valid reasons to feel less than your best, but the key is to avoid emotional displacement. We tend to misdirect our frustrations, snapping at a co-worker or a slow server when the real issue is unrelated. Being aware allows you to take a step back before reacting.
Practice gratitude.
Regardless of your emotional state, gratitude can be a powerful tool. If you’re feeling great, gratitude helps maintain those feelings. If you’re feeling down, it can serve as a reset to help shift your focus toward the positive.
Be gentle with yourself.
Inevitably, your emotions will occasionally get the best of you—it’s part of being human. When that happens, practice self-compassion. Apologize if you’ve misplaced your frustrations, and realign yourself with the person you truly are—kind, caring, and committed to living a life you love.
We all experience emotional ups and downs; it makes us human. By becoming more aware of your feelings, you can regain control of your responses and handle challenges more gracefully. Life becomes more intentional when we check in with ourselves regularly, allowing us to respond from a place of understanding rather than reaction. So, take your emotional temperature today, and let that awareness guide you toward living a life you love.
We all experience emotional ups and downs; it makes us human. By becoming more aware of your feelings, you can regain control of your responses and handle challenges more gracefully. Life becomes more intentional when we check in with ourselves regularly, allowing us to respond from a place of understanding rather than reaction. So, take your emotional temperature today, and let that awareness guide you toward living a life you love.
Affirmation
I am aware of my emotions and choose to respond with intention and kindness.
Words to LOVE By
Emotions are not a weakness, they’re a form of communication. – Oprah Winfrey
Feelings are much like waves, we can’t stop them from coming but we can choose which ones to surf.” – Jonatan Mårtensson
He who controls others may be powerful, but he who has mastered himself is mightier still. – Lao Tzu
