The rain process for emotional management

The RAIN process is a mindfulness technique that provides a structure for addressing and managing emotions, especially those that are difficult or painful. Although its origins are in Buddhist psychology and it is not unique to positive psychology, it is presented as a valuable tool for improving emotional well-being through awareness and acceptance.

The acronym RAIN stands for four steps: Recognition, Acceptance, Investigation and Non-identification.

(R) Recognition

The first step, Recognition, involves being honest with yourself and taking the time to identify and name the emotions and thoughts you are experiencing at any given moment.

This is not a superficial analysis. It is an introspection to determine the exact emotion felt.

For example, if you feel anger, it is useful to explore whether there is a deeper emotion behind that anger, such as feeling betrayed.

The goal is to accurately identify the primary emotion.

(A) Acceptance

Once the emotion is recognized, the next step is Acceptance.

This means admitting that this emotion is present, that it is occurring and that it is affecting us at that precise moment, without trying to deny it, suppress it or judge it. It is essential to accept the "emotion behind the emotion".

For example, if jealousy is recognized, and the underlying emotion is found to be insecurity, the acceptance step involves admitting that insecurity without justifying the jealousy or denying one's vulnerability.

(I) Research

The third step is the Investigation. This step consists of exploring the impact of the recognized and accepted emotion on one's inner self: on the body, mind and feelings.

It is about observing how that primary emotion makes the person feel.

Following the example of jealousy caused by insecurity, the investigation would involve noting what physical sensations (such as stomach upset) or mental sensations (such as seeing others as rivals) this insecurity generates.

It is a process of honest self-observation.

(N) Non-identification (or Non-attachment)

The last step, referred to here as "Non-identification" (although the translation of the "N" may vary, referring to not becoming attached to or identifying with the emotion absolutely), is to avoid attacking oneself for what one has discovered or what one is feeling.

After investigating the impact of insecurity, for example, the least advisable would be to fall into a negative or self-critical internal dialogue.

Non-identification implies being aware that emotion is a passing experience and not the totality of being.

It is a matter of accepting the emotion without it defining the identity, and from there, if necessary, seek help to manage the emotions that require it, such as insecurity. This process can be done individually or through guided meditations.