Quell Anxiety, Calm Emotions with This Mindfulness Strategy

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Drastically reduce your anxiety, calm your emotions and become quickly centered using the R.A.I.N. mindfulness strategy. Learn more on HealthyPlace.

Quell Anxiety, Calm Emotions with This Mindfulness Strategy

At its core, reducing the effects of mental illness on your life and determining ways to live well in spite of it is a long-term approach and a gradual, steady process. However, you can do things to manage any mental illness, personality disorder, or life stress in the moment when your struggle is intense. Using proven techniques, you can drastically reduce your anxiety or calm your emotions and become quickly centered and better able to deal with your situation on the spot.

One such well-established and credible approach is a mindfulness strategy called RAIN. RAIN was developed by Michele McDonald, an international insight meditation teacher, and it is used by mindfulness leader Tara Brach in her teachings. When you are stuck in anxiety or other strong, negative thoughts and emotions, pause, take a slow deep breath, and let it RAIN:

  • Recognize your emotions
  • Allow or accept them to exist without fighting with them
  • Investigate without judging or berating yourself; with openness, ask what is happening in the moment that is causing your strong reaction
  • Natural awareness through mindfulness lets you use your senses (not your thoughts and emotions) to be present in just the moment and relax

RAIN is cleansing. It lets you pause and reset, quieting your thoughts and emotions in each moment.

Related Articles Dealing with Mental Health Strategies and Techniques

Your Thoughts

Today's Question: Do you have a go-to phrase that helps you be still when your negative thoughts and emotions seem to run rampant? We invite you to participate by sharing your thoughts, experiences, and knowledge on the HealthyPlace Facebook page.

From the HealthyPlace Mental Health Blogs

On all our blogs, your comments and observations are welcomed.

Feel free to share your thoughts and comments at the bottom of any blog post. And visit the mental health blogs homepage for the latest posts.


Most Popular HealthyPlace Articles Shared by Facebook Fans

Here are the top 3 mental health articles HealthyPlace Facebook fans are recommending you read:

  1. Effects of Stress on Schizophrenia
  2. Online DID Support Groups -- The Pros and Cons
  3. How to Use Authentic Thinking to Build Self-Esteem

If you're not already, I hope you'll join us/like us on Facebook too. There are a lot of wonderful, supportive people there.


Mental Health Quote

"I am not living I am surviving."

Read more depression quotes.


That's it for now. If you know of anyone who can benefit from this newsletter or the site, I hope you'll pass this onto them. You can also share the newsletter on any social network (like facebook or stumbleupon) you belong to by clicking the links below. For updates throughout the week, follow HealthyPlace on Twitter or become a fan of HealthyPlace on Facebook. Also, check out HealthyPlace on Instagram, YouTube and Pinterest, where you can share your mental health pins on our Share Your Mental Health Experiences board.

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APA Reference
Peterson, T. (2020, March 3). Quell Anxiety, Calm Emotions with This Mindfulness Strategy, HealthyPlace. Retrieved on 2024, July 22 from

Last Updated: March 3, 2020

Medically reviewed by Harry Croft, MD

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