The R.A.I.N. Method Workbook

You know the moment. The wave of anxiety. The surge of anger. The weight of sadness that shows up uninvited.

Your brain already has a solution. The old one. The one that worked—until it didn't.

Here's the thing: You can't just remove a coping mechanism and white-knuckle your way through emotions. You need a replacement that actually works.

RAIN is a mindfulness-based practice that gives you a concrete plan for processing difficult feelings without reaching for your go-to escape. It's not about making emotions disappear. It's about handling discomfort without needing to run from it.

WHAT YOU'LL GET:

✓ The four steps explained clearly — what each one means and exactly what to say to yourself

✓ A guided practice exercise — walk through RAIN with a real emotion from your life

✓ Body awareness mapping — learn where your emotions live physically (hint: your body knows before your brain does)

✓ A quick-reference card — screenshot it, print it, keep it accessible for when you need it most

✓ Seven-day practice log — because RAIN becomes automatic with repetition