Self-Compassion: RAIN

Self-compassion can also be practiced through a writing or mental process, known as RAIN; recognize, accept, investigate, nurture. This can be practiced after a difficult experience to promote more clarity, healing, and growth. It can also be practiced briefly in the moment to cope with stress or other difficult emotions. Tip: it’s best to practice this exercise with situations that are less emotionally charged at first, so it doesn’t feel overwhelming while you’re learning the exercise. It’s best NOT to practice this exercise with situations that may evoke trauma, unless you’re working on the exercise with a trusted therapist, provider, or trained professional.

Download the Self-Compassion: RAIN resource HERE or read it below.



  • If you are in emotional distress, here are some resources for immediate help:

  • National Suicide Prevention Hotline:
    Call 1-800-273-8255
  • Crisis Text Line:
    Text Home to 741-741
Google Play ButtonApp Store Button

© 2022 Cerebral Inc. All rights reserved.

LegitScript Logo
LegitScript approved