The RAIN Technique for Handling Emotional Stress

In the modern world, we live rapid lives and are always on the go. This has resulted in more and more people struggling with mental health problems such as anxiety and depression and emotional distress. Emotional stress can have many faces, such as worry, self-criticism, anxiety, panic, and depression. The Rain technique has proved to be quite useful when it comes to reducing the symptoms of emotional distress. 

What Is the RAIN Technique?

We have all been in situations where we have been super pessimistic, and this negative thinking has brought about even more misery and hopelessness for us. If you ever go through something like this again, you must consider employing the RAIN technique. This approach has been proven to rechannel and soften all these harmful patterns and effectively handle emotional stress. Therapists and Buddhist teachers often promote this technique to bring mindful awareness of your body and offer a soothing balm to ease emotional pain. 

Let us check out how to employ the RAIN technique to soothe yourself and get rid of negative thoughts! 

•      R = Recognize.The first step in this technique is to recognize the thoughts and emotions that you are struggling with. Simply notice them without any judgment. A good way to shrink their size is to name these feelings. Simply by taking note of your emotions and naming them, you can get some immediate relief.
•      A = Acknowledge & Accept.The second step is to make sure that you acknowledge your pain. You must then accept that this distress is your reality for now, regardless of whether you like it. This will help you set unpleasant thoughts aside so that you do not keep revisiting them unconsciously.
•      I = Inquire & Investigate. After you have acknowledged and accepted your distress, you must delve deeply into why you are distressed in the first place. You can seek the triggers and consider if you have had these feelings before. You must investigate thoroughly and probe deeper into your psyche to understand if you are realistic and if you can do something to help yourself. 
•      N = Non-Identification. Finally, you must understand the simple fact that your painful feelings, sensations, intense and difficult emotions, and thoughts are not you. You must set them aside after identifying with them and watch them like a separate entity on your social media feed. 

More often than not, being mindful of your predicament is not enough. In such a scenario, the RAIN method can be transformed into the RAINS technique with an added S. 

•      S = Self-compassion. It would not be wrong to say that self-compassion is sorely underrated in the present times. In simple terms, it has to do with being generous, friendly, and sympathetic towards yourself. Remember that self-compassion and self-pity are not the same things. You must take a few moments each day to empathize with your situation and avoid self-criticism whenever you find your mind wandering. Accept yourself the way you are and do not try to resist your feelings. It is important to nurture yourself as you would a seedling or a newborn baby. This is the only way to grow and become a better version of yourself.

It is important to remember that the RAINS technique cannot be regarded as a cure-all for all kinds of situations or individuals. However, it has proven to be quite effective at eliminating all your negative feelings and encouraging you to assume a more positive outlook on life. The technique aims to help you love yourself and let go - the two most important pillars of success and contentment in the 21st century. 

 

 

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Author Bio: Hey there! We’re the HOMAURA® Holistic Home Décor Team. We believe that life is a beautiful gift, and thus, taking a more holistic approach to living a healthy lifestyle and surrounding ourselves with mindful home décor is a way of honoring and celebrating it. That’s why we‘re huge fans of sharing contemporary-chic, bohemian style interior design ideas with décor items such as aromatherapy to bedding and wall art, as well as good-vibes apparel and jewelry. We hope you’ll find an inspiring, holistic, well-being approach to living in all that you do. Happy reading, stay inspired, and live well!