Let It Rain Therapy Technique

Life can feel overwhelming at times as we try to juggle all the moving parts of work, family, and personal responsibilities. In the midst of it all, our emotions can become heavy and difficult to manage. When this happens, it’s easy to slip into reacting rather than responding. Feelings tied to depression or anxiety can push us into negative reactions toward ourselves and others, rather than guiding us toward understanding and healing.

Many of us have found ourselves resenting our feelings—judging them, pushing them away, or criticizing ourselves for even having them. Unfortunately, this often creates a negative loop where the original emotion only grows stronger.

One way to step out of this cycle is by practicing self-compassion and mindfulness through RAIN Technique. The Let It RAIN Therapy Technique is a simple yet powerful framework that helps us approach our inner world with curiosity and kindness rather than judgment.

What are the steps to the Let It Rain Therapy Technique?

R — Recognize

Pause and ask yourself: What am I feeling right now? Notice the emotion and the thought patterns that accompany it. Is it sadness, fear, frustration, shame, or something else? Recognition shines a gentle light on what is present, rather than leaving it unacknowledged.

A — Allow

Give yourself permission to simply let the emotion exist. You don’t need to reject it, resist it, or wish it away. Tara Brach often reminds us that “what we resist, persists.” By allowing the feeling to be here, you take the first step toward releasing its power over you.

I — Investigate

With a sense of kindness and curiosity, explore what this emotion might be telling you. Ask: Where do I feel this in my body? What might this emotion be trying to protect me from? This is not about overanalyzing, but about gently understanding the message the emotion carries.

N — Nourish

Finally, turn toward yourself with compassion. Ask: What do I need right now? It may be rest, connection with a friend, a walk outside, journaling, or simply offering yourself patience and self-love. Nourishment helps us move through emotions with kindness and gratitude, instead of being consumed by them.

By practicing RAIN, we learn that emotions don’t have to control us. Instead, they can become signals guiding us back to self-awareness and self-care. With recognition, allowance, investigation, and nourishment, we create space for healing and growth

Check in with us to see how we can help get the process started.