Today we’re talking about those moments when you just don’t know what you feel.

Maybe someone asks, “How are you doing?” and you freeze. You know you should know, but the best you can come up with is, “I don’t know.” You’re not exactly sad, not exactly happy, not exactly angry—but you’re not fine either.

I want you to know: that’s not unusual. It’s part of being human. Feelings are layered and complex, and sometimes we’ve been moving so fast we haven’t paused to notice them. Other times, we’ve pushed them down so well that naming them feels impossible.

That’s why today I want to share a practical journaling tool that can help you slow down and uncover what’s happening inside. I call it the 3-Layer Journal Exercise. It’s simple, it’s clear, and it creates space for you to connect with yourself—and with God—on a deeper level.

Layer One: The Surface Check-In

Ask: “What am I aware of right now?”

Write whatever comes:

• Physical sensations: “My shoulders are tight.”
• Circumstances: “I’m late for work.”
• Environment: “The kids are loud in the background.”

Don’t overthink. Just notice.

👉 Prompt for your journal: “Right now, I notice…”

Layer Two: The Emotional Naming

Ask: “What emotion might be underneath this?”

This is where many of us get stuck. Use a feelings list or wheel if you need help. Just pick one or two words. Don’t judge it. Don’t explain it yet. Just name it.

Naming emotions lowers their intensity. Psychologists call it “name it to tame it.”

👉 Prompt for your journal: “Underneath the surface, I might be feeling…”

Layer Three: The Meaning Layer

Ask: “What does this feeling point to? What does it show me about what matters to me?”

Feelings are messengers. Anxiety might point to a longing for safety. Sadness can reveal how much you value connection. Even anger often points to what you care about deeply.

This is where God often speaks. Psalm 139:23–24 (NIV) says: “Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”

👉 Prompt for your journal: “This feeling is showing me that I care about…”

Music by Aleksey Chistilin from Pixabay