Your department didn’t achieve this quarter’s quota, despite your best efforts and those of your team. Your boss thundered into your office, slammed the door, and proceeded to chew you out in loud unmistakable terms. You knew the entire department could hear him clearly through the thin walls, and tempted as you were to mumble “Could you please keep your voice down?” you were pretty sure your request would have the opposite effect.
As your boss charges back out of your office, you sit there, humiliated, embarrassed and utterly beside yourself. You have to come up with a plan, with some way to rally your by now distressed employees, but your brains have disappeared to some faaaar corner of your head, no thinking possible given your level of stress.
For there it is. You cannot function when stress has frozen your mental assets.
Here’s a way out.
The acronym RAIN, a technique originally developed by Michele McDonald, is a simple yet very effective way to handle stress. It helps you shift your perspective of whatever happened so that you can unfreeze your terrified mind and meet the current challenge.
- Recognition: Consciously pay attention to what is happening in your body, and what you feel like. For example, “My heart’s beating really fast and my stomach is in knots. I feel like an idiot.”
- Acceptance: Acknowledge that you are stressed. Don’t fight it. The quickest way to get your body and mind to relax past your stress, is to accept it as your current reality. It’s uncomfortable, possibly frightening, but it’s the body’s natural reaction to a threat, and not the end of the world.
- Investigation: Sort out what thoughts and emotions are present. What stories you are telling yourself about what just happened? Or the possible consequences? For example, “I’m humiliated. The whole department heard me get an earful. Everyone’s gonna think I’m stupid. A failure.”
- Non-identification: Now, the last and critically important step, is to realize that although you are having thoughts of being stupid, of being a failure, the thought does not equal the thing. “Right now I feel like I’m a failure” is very different from “I am a failure.” Separate the thought from the thing, and it becomes much more manageable.
Ah . . . much better now!