when your feelings start to weigh you down, let it

R. A. I. N.

Recognize

recognize what you're feeling. notice what is happening inside you. for instance: "I feel nervous" or "this is uncomfortable."

allow your feeligns to be there rather than resisting them. "it is alright to feel like this" or "this is simply part of being human."

investigate gently. be curious instead of harsh. ask yourself "what is behind this feeling?" "what do I need to do right now?

nurture with kindness. drop self judgement and offer yourself support. "I am doing my best." "This will pass, and I will be okay."

"Not everything that is faced can be changed, but nothing can be changed until it is faced. - James Baldwin