top of page
  • Writer's pictureKarol Kosinski


Have you ever reacted to a situation in a way that left you feeling surprised or frustrated with yourself? We all have automatic reactions, stemming from patterns established within our subconscious mind. While these patterns can be helpful, they can also hold us back. The RAIN method offers a powerful tool for recognising and transforming these subconscious reactions.

RAIN, an acronym for Recognize, Accept, Investigate, and Nurture, invites you on a journey of self-understanding. This introspective technique offers a path towards greater mindfulness and freedom from unhelpful patterns.

Recognize: When you find yourself repeating familiar phrases or experiencing a similar emotional reaction.

Just pause.

Take a few deep breaths and tune into your body. What are you feeling? Can you name the emotions and their intensity? Sometimes it may be difficult to label the emotions, try to feel them. Look at the signs delivered by your body. Observe them without judgement.

Accept: Remind yourself that emotions are simply energy moving through you. You are not your emotions, and resisting them only adds to their power. Allow them to be there, saying to yourself, "It's okay to feel this way.", “Even if I was going to feel like this towards the end of my life, it’s ok.”. 

Investigate: Gently turn your attention inward. What triggered this response? Are there earlier life experiences connected to this pattern? When was the last time you experienced something similar? When was the first time you experienced this? Explore with curiosity, understanding that past experiences often shape our present-day reactions.

Nurture: Offer yourself the same compassion you would extend to a dear friend. Speak to yourself with kindness and understanding. What might soothe and comfort you in this moment?

RAIN empowers us to befriend ourselves more fully. Through recognition, acceptance, investigation, and compassionate self-care, we gain insight into our inner workings. This, in turn, paves the way for more conscious choices and lasting change.

3 views0 comments

Recent Posts

See All


Imagine Sarah, caught in a downpour on her way to an important meeting. Frustrated, she curses the rain, her day already ruined. Her frustration feels valid, doesn't it?'s only weather. Sarah


Holistic Psychotherapy Worcester
bottom of page