How Do I Process My Emotions

R A I N

a mindfulness practice that can help people manage their emotions and thoughts, and promote self-compassion and emotional resilience

RECOGNIZE : acknowledge what is happening & label your thoughts and emotions

Pause! Take a breather

Notice what is happening in the body - without judgment or trying to fix/change/avoid it

Name it to tame it

ALLOW : let your thoughts and feelings be present without judgment

Sit with the discomfort - non-judgmental awareness 

Emotions are messengers 

What we resists persists

Don't bypass the wisdom!

Gently whisper to self “yes” “I allow” “let it be”

INVESTIGATE : dive deeper into your thoughts & feelings with curiosity

Where it is hysterical, it is historical

Ask: Where is this coming from / What does this remind me of / How did this start

Ask: What do I need right now (and find a way to meet those needs in an adaptive manner - meaning without substances/distractions/cheap dopamine to help)

Approach these questions with genuine care, compassion, non-judgment

NURTURE : nurture yourself with self-compassion

See the inner child and sooth

Create more safety (internal and external)

Practices that allow the nervous system to come back ‘online’ - from

there, we can access choice (response flexibility)

When healing - go slow - take breaks 

Grace & compassion for self

Breath