As a mindfulness practitioner for over nine years in the master class at UCLA Mindful Awareness Research Center, I have several favorite go-to stress relief tools: Here’s one of them! It’s called RAIN.
Let it RAIN 🙂
This tool supports the idea that if you can name it, you can tame it. Created by Michele McDonald, a leading expert in mindfulness meditation, RAIN can be used any- where, anytime to help you quickly assess what’s happening inside.
R: Recognize. Name whatever emotion is coming up for you. I feel disappointed/ angry/betrayed/hurt/sad.
A: Allow. Let yourself feel the feeling. Don’t judge it; don’t beat yourself up for it. If you feel sad, throw on some Gloria Estefan and cry your heart out.
I: Investigate. Check in to see where this feeling comes up in your body. Does your sadness feel like a weight on your chest or an elephant on your shoulders? Is your mind racing faster than Seabiscuit? Are you craving something salty or sweet? Bringing awareness to what you’re feeling will allow you—not your lizard brain—to choose the response.
N: Not-identify. Now we’re tackling the Big Lebowski. Instead of taking your molehill of a feeling and climbing it like Everest (I ate a cupcake, ergo, I’m a disgusting blob), you simply choose not to identify as your feeling. There’s a difference between having a thought and being a thought. I feel like a loser does not mean you are a loser, any more than sayingI feel like Gwyneth Paltrow means that you are having sex with ex—Chris Martin.
*This is an excerpt from The Right Fit Formula. For more stress reduction tools- Pick up your copy!
I think we can all agree: work is stressful. But your workplace doesn’t have to be. With my clients, I see an inverse relationship between messiness and efficiency: the cleaner the space, the more work gets done. Plus, the more efficient they are, the more fit they are! Efficient people have time and energy for self-care, and they have the satisfaction of accomplishment. That’s a one-two punch for living your best life.
To be at your best, then, you need to set the stage for a great day. Here’s what I suggest:
- Downsize your to-do list. Make it no more than five items per day and prioritize what must be done and what should be done. Long lists guarantee failure and frustration. Short ones ensure success.
- Create a positive “eye space.” Clear the clutter from your line of vision. Add in flowers or an inspirational quote or photo. Just remember: one or two photos are fine; 20 photos make you cross-eyed. (Ever notice that the fancier the store, the fewer the number of items in the window? It’s how retailers say, “Attention: This is important.”)
- Corral your email time. Pick a time of day that you’ll tackle that message pile and stick to it. Send an automated response explaining that you’ll be in touch later. One client removed her work email from her phone, and another refused to listen to phoned-in complaints and demands. She uses Voice to Text instead so she can scan the messages stress-free.
- No more pings and dings! Get rid of the apps that take you out of the moment. Ditch the dings, bells, and notifications. Are you more efficient now than before you knew about Instagram? I thought so.
This is an excerpt from The Right Fit Formula