Dialectical Behavioural Therapy (DBT) Resource Bundle (386 pages)

R.A.I.N technique GUILDE

Sit or lie down in a comfortable position. Close your eyes.Take three deep but slow breathes. Let these steps guide you in this technique for when you are feeling overwhelmed and need to de-stress. Open your eyes, take in your surroundings for a few moments. Breathe and close your eyes. RECOGNISE your thoughts, feelings, physical sensations in your body. Name your feelings out loud or silently to yourself. Let go of any judgement. Say to yourself, out loud or silently, it's okay to feel this way, my feelings are valid", this is how it is right now". Reflect deep within yourself Ask yourself, "where are these feelings and thoughts arising from? Where are these thoughts and feelings rooting in the sensations of your physical body? What do you actually need? (acceptance, forgiveness, belonging...) Open your palms to the ceiling Allow healing compasion into your life Think of a person, place or thing that allows love to flow to you Write a list of how you will nurture yourself today (self-care practices)