{"id":1752,"date":"2019-05-23T09:30:00","date_gmt":"2019-05-23T14:30:00","guid":{"rendered":"https:\/\/news.med.virginia.edu\/mindfulness\/?p=1752"},"modified":"2019-05-23T14:17:07","modified_gmt":"2019-05-23T19:17:07","slug":"dealing-with-difficult-emotions-using-rains","status":"publish","type":"post","link":"https:\/\/news.med.virginia.edu\/mindfulness\/2019\/05\/23\/dealing-with-difficult-emotions-using-rains\/","title":{"rendered":"Dealing Mindfully with Difficult Emotions Using RAINS."},"content":{"rendered":"

By Teresa Miller, Susan Stone and John Schorling<\/strong><\/p>\n

We all have to deal with our own difficult emotions from time to time. There is a process for working mindfully with difficult emotions that was initially called RAIN. This stood for Recognizing<\/strong> the emotion, Allowing <\/strong>the emotion to be present, Investigating<\/strong> physical sensations associated with the emotion, and Non-identification<\/strong> with the emotion. However, because self-compassion is key to any mindful work with difficult emotions, we at the UVA Mindfulness Center use the acronym RAINS<\/strong> instead of RAIN<\/strong>, in which the \u201cS<\/strong>\u201d stands for Self-compassion<\/strong>.<\/p>\n

Whenever a difficult emotion arises, we can transform our relationship to it by practicing with RAINS<\/strong>, a tool that incorporates mindfulness and compassion.<\/p>\n

In formal mindfulness practice we keep our attention on the breath, unless some other experience is so strong that it pulls us away from our anchor. Then we can choose to turn our attention to that other experience. One kind of experience that can pull us away is strong physical sensation; another is strong emotion, which, like physical sensation, can simply arise spontaneously.<\/p>\n

We want to allow emotions to exist as they arise and not get stuck in additional complications of judgment, evaluation, preferences, aversion, desires, clinging, resistance or other reactions. RAINS<\/strong> is not an easy practice because the inclination is to resist or avoid difficult emotions or to get lost in them. RAINS<\/strong> asks us to lean into the emotions mindfully and kindly. As we practice with it, it becomes easier. Over time, we don\u2019t have to laboriously think of each letter in the acronym; they become more or less automatic.<\/p>\n

Practicing with RAINS<\/strong> promotes greater clarity and calmness in the midst of emotional upset, which in turn enables us to respond in wiser and kinder ways that can bring greater joy into our lives.<\/p>\n

The five components of RAINS<\/strong> are:<\/p>\n

R\u2014Recognize that we\u2019re experiencing a difficult emotion<\/strong><\/p>\n

Recognizing that \u201cThis is (fear, anger, etc.).\u201d Don\u2019t try to avoid or ignore. Often we judge a difficult emotion as cowardly and try to manage bear up under it with a stiff upper lip. Or we\u2019re so resistant that we don\u2019t look at all; we change the subject. Instead, we can simply recognize what’s here.<\/p>\n

A\u2014Allow the difficult emotion to be present without judgment.<\/strong><\/p>\n

Allowing, letting the emotion(s) be present, knowing that in mindfulness practice any emotion is OK.\u00a0 To the degree possible, allowing includes meeting the emotion with an attitude of kindness, friendliness, interest, curiosity.\u00a0 Our resolve to \u201callow\u201d an emotion can be supported with phrases whispered in the mind, \u201cit’s like this,\u201d “yes,\u201d \u201cthis too.\u201d<\/p>\n

\u00a0<\/strong>I\u2014Investigate<\/strong><\/p>\n

Leaning into the difficult emotion. We notice if we\u2019re catastrophizing, building a negative story based on \u201cwhat ifs,\u201d things that haven\u2019t happened and may never happen. We drop the storying and mindfully return to the present, noticing the physical sensations in the body. \u00a0We might even put our hand on the location in the body where the physical sensations are the strongest.<\/p>\n

N\u2014Non-identification<\/strong><\/p>\n

Remember that\u00a0 we are not the difficult emotion.\u00a0 We take a step back. The emotion doesn\u2019t define us. We are more and other than it. All people experience difficult emotions.\u00a0 Can we view it as the<\/u> (fear, anger, anxiety, etc), not my<\/u> (fear, anger, anxiety, etc). It is the<\/u> emotion, not my<\/u> emotion; the<\/u> thought? not my<\/u> thought. This is empowering.<\/p>\n

S\u2014Self-compassion<\/strong><\/p>\n

Self-compassion can permeate all of RAINS <\/strong>as well as be cultivated separately. We can practice responding to ourselves as we would a friend, with warmth and caring. Perhaps with a hand on the heart, we might say one of these phrases to ourselves, \u201cThis is a moment of suffering; may I be kind to myself; may I give myself the care I need; may I hold myself with tenderness.\u201d<\/p>\n

RAINS<\/strong> is a powerful process that can be used any time that an emotion becomes prominent. This includes during formal mindfulness practice as well as any in other moments of our daily lives when difficult emotions are present.<\/p>\n","protected":false},"excerpt":{"rendered":"

We all have to deal with our own difficult emotions from time to time. There is a process for working mindfully with difficult emotions that was initially called RAIN. This stood for Recognizing the emotion, Allowing the emotion to be present, Investigating physical sensations associated with the emotion, and Non-identification with the emotion. However, because self-compassion is key to any mindful work with difficult emotions, we at the UVA Mindfulness Center use the acronym RAINS instead of RAIN, in which the \u201cS\u201d stands for Self-compassion.<\/p>\n","protected":false},"author":1202,"featured_media":1713,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[5],"tags":[],"class_list":["post-1752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-monthly-musings"],"acf":false,"yoast_head":"\nDealing Mindfully with Difficult Emotions Using RAINS. - Mindfulness Matters<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news.med.virginia.edu\/mindfulness\/2019\/05\/23\/dealing-with-difficult-emotions-using-rains\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dealing Mindfully with Difficult Emotions Using RAINS. - Mindfulness Matters\" \/>\n<meta property=\"og:description\" content=\"We all have to deal with our own difficult emotions from time to time. There is a process for working mindfully with difficult emotions that was initially called RAIN. This stood for Recognizing the emotion, Allowing the emotion to be present, Investigating physical sensations associated with the emotion, and Non-identification with the emotion. 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