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Using the RAIN Technique to Navigate Anxiety
Fall often brings big transitions—busier schedules, tighter routines, and unexpected spikes in stress. For many, this stress manifests as panic: a racing heart, shallow breath, and spiralling thoughts. But here's the good news: panic doesn’t have to take over.
One tool I frequently use with clients is RAIN, developed by psychiatrist and neuroscientist Dr. Judson Brewer. This evidence-based framework helps you ride the wave of panic rather than fight against it. It’s also easy to remember in the heat of the moment. Let’s break it down:
The RAIN Technique
- Recognize and Relax Into It: Notice the wave of panic as it rises. Acknowledge it gently: "Here it is."
- Acknowledge and Accept It: Rather than resisting, lean into the feeling. Resisting panic is like trying to stop a wave—it’s futile. It’s coming whether you want it to or not.
- Investigate It: Get curious. Where in your body do you feel it? What’s happening physically?
- Note It: Use simple, descriptive words: “fast… tight… flutter… hot…” This isn’t about analysis—just observation.
The Spin Class Analogy: Let Go of Control
To make this idea more tangible, think about spin class. Trying to control panic is like becoming your own spin instructor: yelling directions at yourself about how to calm down or how to feel. But in a real class, that’s not your job. You’re there to follow the flow, not to lead.
Instead, picture yourself on a solo ride, letting your playlist guide the way. That’s how you want to handle panic—not as a drill sergeant, but as a curious participant.
I’ve personally felt this during a ride when “Hype” (Flosstradamus Remix by Dizzee Rascal & Calvin Harris) came on. The beat dropped hard and fast. I recognized the shift: “Here it is.” I accepted it, worked with my body, and observed how it responded—burning lungs, thumping heart, sweat cooling from a window breeze, and tight calves. All of it, without judgment.
When the track ended—like all waves eventually do—I recovered, rehydrated, and moved on. Music makes this concept tangible. The rhythm changes in Hype mirror the rise and fall of panic waves. You can’t control the wave—but you can flow with it. Listen here.
This is exactly what RAIN helps us do in daily life too: recognize the wave, acknowledge and accept it, investigate the sensations, and note them without judgment—riding the wave instead of pretending we’re in charge.
