1. 20191013 Practice Record: Record four steps to get rid of negative emotions. There is a method called RAIN. It refers to the four steps of recognition (Recognize), acceptance (Acceptance), investigation (Investgation), and non-identification (Nonidentifcation). This allows us to quickly return to a balanced state when negative emotions arise. Calmness can improve efficiency. At the same time, we must pay attention to perception as the first step of "recognition". Thanks to "One Square Meter of Meditation" for sharing;

2. 20200207 Practice Record: Chatting about emotional control, integrating the RAIN four-step method, and sharing output through various examples. In the process, I sorted out my understanding of "talking about feelings rather than talking about things" and spoke out One's own feelings also tell the other person's state. In fact, it is from identifying one's own emotions to identifying the other person's emotions, which can help both parties to withdraw from the dominance of emotions, and then move towards "exploring" the causes of emotions, and finally handling them effectively to avoid petty conflicts. Misunderstandings and minor conflicts were caused by emotions getting out of control, leading to an irreversible escalation of the situation (already recorded in the writing list);

3. 20200225 practice record: RAIN is a four-step method for dealing with negative emotions. With the skills of drawing inferences from one example, Transfer these four steps to negative thoughts to deal with negativity and victim mentality. To verify negative emotions and thoughts, you can go through these four steps: identification, acceptance, exploration, and non-identification step by step. In fact, this is the key to unlocking self-talk. It is very similar to the check-in points in the Need for Speed ??game. It is guided through the four connection points to complete the process, all in order to finally "deal with it";

4. 20201221 practice record: some very painful experiences , but when I think about it many years later, I can laugh it off, and talk about it again like it is someone else’s story. I am curious about "time is the best medicine" and what time has done to make the pain go away. Think about whether there is a way to speed up the cognitive transformation and jump to many years later in less time, so that you can quickly get rid of the emotional impact of the present. Assuming that pain is "digested" through time, can repeated use of the RAIN four-step method also increase the intensity of digestion?

5. 20201222 Practice Record: I have a deep understanding that “our focus determines our feelings, and these feelings will affect or interfere with our own psychological state, which in turn will lead to behaviors and reactions. different". If you don't care, you may be dealt with more calmly, if you care, you will be confused, if you are serious, you will lose - this is the description. Drawing inferences from one example, we found that this is very similar to getting rid of emotions. To identify emotions in the RAIN four-step method, you need to explore the source and then shift your perspective. This is a similar approach to changing the focus. When you find that you cannot "listen" to information normally in life, you can first find out whether the wrong focus is disturbing you;

6. 20201225 practice record: I always thought that only methods like RAIN could be called There are many ways to improve your mood, depending on the operation. RAIN is just one of the ways to change your mood through changing your cognition and using rational thinking. Smoking, drinking, overeating, listening to music, shopping, exercising, chatting and expressing your feelings, etc. are also ways to improve your mood, but some of them will bring negative results. Thinking, you can try and find a suitable and healthy way to improve your mood. It is not limited to one. These are equivalent to the effectiveness of the "emotional medicine box", used to rescue yourself from being trapped in emotions;

7. 20210202 practice record: I saw cases where being affected by emotions caused the perspective to stay at extremes, which ultimately affected the processing actions. This kind of "control" by emotions often leads to the inability to think in many ways, leading to the belief that there are very few options available, and the result will naturally not be pleasant.

The reference of such cases can help implement the four steps of RAIN recognition, acceptance, exploration, and non-identification. It is important to practice on the job;

8. 20210703 practice record:

A . There is a RAIN process when dealing with emotions, in which the "non-identification" step refers to changing the perspective and obtaining different feelings, thereby changing the source of the emotion;

B. This is very similar to taking photos of the same object from different angles , different angles have different combinations of beauty, and beauty and ugliness will also show up in different ways;

C. Thinking and looking at problems from a single perspective will appear too stubborn and over-the-top, while handling with multiple perspectives will appear more intelligent and intelligent. Peace and tolerance;

D. There will be "path dependence" from the perspective of habits, which requires more vigilance;

E. Next step:

a. Deliberately try to think about the same thing from different angles;

b. Since you understand the transformation of multiple perspectives, you should also understand the different views of different people, and respect and tolerate different voices;

c. Understand that your own perspective and thinking direction are limited by path dependence. It is very necessary to seek external help and advice, but you should also analyze this information carefully;

9. 20211003 Practice Record:

A. When you are in an obvious emotion, and when you recognize the emotion, what comes to mind is mostly "how to control the emotion after seeing the emotion";

B. Reflect on the current step , in fact, just like the white bear experiment, I kept thinking about the white bear, and my attention was taken away by the emotion. I was just aware that the emotion appeared, and it was not affected by the decision-making;

C. If you can change it to a more rational one The goal may be better, because although the emotions are controlled, the attention is still controlled by the emotions;

D. Through this thinking, we once again deepen our understanding of the four steps of RAIN: only the fourth step is "non- Only after "identification" can you release that part of your attention to emotions. There is a big difference between seeing/controlling and releasing;

E. Next action:

a. Review the key points in the log The record of the word "RAIN" is an iterative version of the compilation and understanding;

b. Keep the record in the emotion. After seeing the emotion, pay attention to the rational reason for releasing the attention to the emotion (non-identification) this step);