RAIN

Use the RAIN framework (Recognize, Allow, Investigate, Note) to handle conflicts in real-time. Create separation between you and your emotions to prevent escalation.

About RAIN

  • •Recognize - "Oh, I'm [emotion] right now. The wave is starting."
  • •Allow - Don't push it away, don't fix it. Let the emotion be there.
  • •Investigate - What does it feel like in the body? Heat in the chest? Clenched jaw?
  • •Note - Label the sensation. "Heat. Heat. Tightness. Throbbing."

If you can "Investigate" your emotion for 30 seconds, you usually miss the window where you would have said something you'd regret.

Enter your current emotional state above to receive guidance from the RAIN framework to manage the moment.