How to handle anxiety at work?
Ever tried the R.A.I.N. technique?
It’s a simple way to manage anxiety.
Let’s break it down.
1. R — Recognize
When anxiety shows up, first, notice what’s going on.
Ask yourself:
→ Is my heart racing?
→ Is my mind speeding ahead?
→ How does my body feel right now?
Just take a moment to recognize what’s happening inside you.
Remember:
→ It’s okay to feel anxious — you don’t have to hide it
2. A — Accept
Now, instead of pushing anxiety away, try this:
→ Simply accept that it’s there
This is called radical acceptance.
It doesn’t mean you have to like it.
Just let it be part of the moment.
Anxiety is a normal feeling — we don’t have to fight it :)
3. I — Investigate
Now, gently ask yourself:
→ What’s causing this anxiety?
Is it a specific task at work?
Maybe a conversation with a colleague that’s stressing you out?
Or are there thoughts or worries fueling the anxiety?
Just get curious about it — like an investigator.
You don’t have to fix anything yet — just notice what’s going on.
4. N — Nurture
Finally, be kind to yourself.
We often forget to do that, don’t we?
So, try this:
→ Take three deep breaths
→ Remind yourself it’s okay to feel anxious sometimes
→ Comfort yourself like you would a friend
You might say something calming, like:
→ “This will pass — I can handle this”
That’s it.
That’s how you can use the R.A.I.N. technique to handle anxiety :)
Kenrick Vaz 