The ObservatoryRAIN: meet a difficult feeling
Four steps for meeting a difficult feeling without fixing it away.
How it works
- RecognizeWriteChoose
- Allow it to beBreathe
- Investigate with curiosityWrite
- Meet yourself with warmthWrite
The first step in RAIN is simple but not easy: to acknowledge what is actually here, right now. Not judging it, not explaining it away, just seeing it.
Exercise in 4 steps, about 10 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
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Why does it work?
Builds on mindful acceptance and self-compassion, which separately are linked to lower stress and better emotion regulation. RAIN as a whole is a structured application (Brach), not a method evaluated on its own. Neff (2003); Neff & Germer (2013).
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Read more
Write your way through it
Four days, a quarter of an hour a day, the same difficult event. The protocol that turns chaos into a story, with hundreds of studies behind it.
Exercise10 minThoughts are not facts
Instead of fighting a painful thought — step one pace back and let it be a thought.
Exercise6 minWhich one? Tell two feelings apart
Irritation or worry, tiredness or low mood? Compare two feelings that look alike and find the word that fits this particular time.