Your Anxiety Toolkit

RAIN: A four step Mindfulness tool Welcome back and Happy New Year everyone! Today we are discussing a very valuable mindfulness tool called RAIN. It can be a super helpful way to manage strong emotions and sensations.   RAIN can help manage anger, shame, guilt, sadness, depression and pain.   I have found this tool to be a particularly helpful tool for those experiencing anxiety or panic, but is also a very helpful tool for strong hair pulling or skin picking urges. RAIN is an acronym. Each letter represents one step and is a part of a 4-step mindfulness tool. R is for RECOGNIZE: The first step is to recognize what is going on in this present moment. Recognizing gets us to slow down, or stop. Often, we are so reactive that we don’t stop to notice if there might be another solution or another was to respond. An example of this might be “Oh, I am feeling hurt right now” or “Oh, I am having a thought about the possibility of me panicking very soon” We stop to recognize things for how they really are. A is for