How's the [Emotional] Weather?
Last year I took my boys on a camping trip with some other men. I knew the boys needed some time outside, off of screen, with other boys—the Great Outdoors and all. We drove an hour away to a campground by a lake. As I pulled into the campground, the rain started to pour. One of the other boys jumped in the back seat with my sons as the dads stood in the rain and studied the doppler. It didn’t look good. We decided to shift gears and go to a friend’s lake house nearby.
I stuck my head back in the truck to tell the boys the news and found them eating Takis and smiling ear to ear, their fingers and mouths stained from the red dye. They ended up spending the weekend playing video games and enjoying the Great Indoors; the dads drank bourbon, smoked cigars, and grilled. It wasn’t the camping trip we imagined, but, as I like to say, memories were made (this happens to be my summary of every trip I’ve taken with kids). The boys still talk about eating Takis in the backseat in the pouring rain. Those memories are the poetry of childhood—and failed camp outs.
I’m planning another father-son campout this weekend. Again, the weather forecast doesn’t look good. We can check the radar, pack the raincoats, and hope for the best, but we can’t make it rain (or make it not rain in this case). At the moment the forecast is calling for 100% chance of thunderstorms at 4am. Sigh. I am anticipating a rainy night spent sleeping on the ground in a wet tent. My back is already hurting just thinking about it. I’m confident the boys won’t mind.
It’s got me thinking about a powerful metaphor I heard recently that might helps us in our pursuit of emotional health. Think of your emotional health as the weather. What’s your current temperature? Zoom out and look at the weather map. What’s the forecast? What’s coming up? What storms are brewing on the horizon? What do you need to do to prepare? Are you confident that you have the skills to stay grounded while weathering the storm, or are you so afraid of being carried away that you avoid the storm altogether or head to the bunker at the first sight of clouds?
This issue of The Second Mountain has a practical guide for taking your emotional temperature and forecast. Don’t forget your raincoat!
Godspeed,
Joshua
EMOTIONAL FITNESS
Your Inner Weather Report
This is a simple, two-part emotional check-in guide:
1. Your emotional temperature (right now)
2. Your emotional forecast (what’s coming)
Part 1: Take Your Emotional Temperature (Right Now)
This is about tuning in to how you're actually doing—not how you think you should be doing.
Step 1: Pause and Breathe
Take 3 deep breaths. In through the nose, out through the mouth. Let your body settle for a second.
(You’re not here to fix anything, just to observe.)
Step 2: Scan the Basics
Ask yourself:
What’s going on in my body? (Tension? Fatigue? Energy?)
What’s my dominant feeling right now?
(Pick one or two: angry, anxious, calm, sad, tired, numb, grateful, restless, etc.)Is there something I’m avoiding or suppressing?
Step 3: Name It to Tame It
Put a name to your state. Example:
“Right now, I’m feeling irritable and tense. My chest feels tight. I think I’m carrying some frustration from earlier today.”
That's it. No judgment. Just name it.
Part 2: Check the Emotional Forecast (What’s Coming Up)
This is where you look ahead and prepare for emotional turbulence—or anchor into moments of meaning.
Step 1: Look at the Week Ahead
Ask:
What’s coming up that might spike my stress?
(Work deadlines, family events, tough conversations, anniversaries, etc.)What am I looking forward to—or dreading?
Where might I feel vulnerable or triggered?
Am I emotionally resourced for this week—or already drained?
Step 2: Make a Plan
You can’t anticipate everything, but it helps to be ready. Examples:
“I’ve got a hard meeting Friday—going to prep early and then grab happy hour with a friend after work.”
“Thanksgiving dinner might bring up old wounds. I’ll schedule a meeting with my coach to talk about it afterwards.”
“I’ve been running on empty—I’m blocking out Sunday morning to rest.”
Pro Tips for Making This a Habit
Use your calendar. Drop a 5-minute check-in on Sunday nights or weekday mornings.
Write it down. Even a sentence in a notes app helps externalize what’s inside.
Pair it with something else. Do it while waiting for coffee to brew, or just before your workout.
You can find a barebones guide below to download and save to your phone.
QUOTE
“Don’t wish for calmer seas; build a better boat.”
paraphrased by Andrew Huberman
REFLECT
“The unexamined life is not worth living.” —Socrates
What’s on your emotional doppler radar this week?
Take some time to reflect on or journal your answer. Pay attention to what emotions come up for you.