Finding you the perfect article...
A state of well-being that encompasses both physical and mental health is crucial for a healthy body and mind.

Healthy Mind In A Healthy Body

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

The 8-minute piece of music “Weightless” by Marconi was created scientifically to lower the heart rate and relax the listener. How did they do it? You can read the British Academy of Sound Therapy’s explanation of the methodology here, but important results of the study were:

  • “Weightless” was able to induce greater relaxation levels than a massage (increase of 6%).
  • “Weightless” also induced an 11% increase in relaxation over all other relaxing music tracks in the study.
  • “Weightless” was also subjectively rated as more relaxing than any other music by all the participants.

Try it for yourself!

Isn’t that better? Whenever you’re ready, read on…

Today we’re going to share a technique for dealing with difficult emotions. The technique is used in Cognitive Behavioral Therapy (CBT), and Dialectical Behavior Therapy (DBT), and it’s called RAIN:

  • Recognizing: ask yourself “what is it that I’m feeling?”, and put a name to it. It could be anger, despair, fear, frustration, anxiety, overwhelm etc.
  • Accepting: “OK, so, I’m feeling ________”. There’s no point in denying it, or being defensive about it, these things won’t help you. For now, just accept it.
  • Investigating: “Why am I feeling ________?” Maybe there is an obvious reason, maybe you need to dig for a reason—or dig deeper for the real reason. Most bad feelings are driven by some sort of fear or insecurity, so that can be a good avenue for examination. Important: your feelings may be rational or irrational. That’s fine. This is a time for investigating, not judging.
  • Non-Identification: not making whatever it is you’re feeling into a part of you. Once you get too attached to “I am jealous”, “I am angry”, “I am sad” etc, it can be difficult to manage something that has become a part of your personality; you’ll defend your jealousy, anger, sadness etc rather than tackle it.

As a CBT tool, this is something you can do for yourself at any time. It won’t magically solve your problems, but it can stop you from spiralling into a state of crisis, and get you back on a more useful track.

As a DBT tool, to give this its full strength, ideally now you will communicate what you’re feeling, to somebody you trust, perhaps a partner or friend, for instance.

Humans are fundamentally social creatures, and we achieve our greatest strengths when we support each other—and that also means sometimes seeking and accepting support!

Do you have a good technique you’d like to share? Reply to this email and let us know!

Stay Healthy With Our Daily Newsletter

Our newsletter is our pride and joy

It’s 100% free, and you just need to enter your email below to sign up

If you don’t like it, you can unsubscribe at any time

See More

Related Posts

Illustration of an elderly man sitting on a wooden bench with arms crossed, looking displeased. The word "LAZINESS" appears in capital letters to the right of him. At the bottom right corner, there is an image of 10 almonds with the text "10 almonds" beside it, symbolizing tips for overcoming procrastination.

How To Kill Laziness

Demystifying “Laziness”: Dr. Devon Price reveals genuine struggles often mistaken for laziness, from imposter syndrome to executive dysfunction. It’s time for self-compassion, not judgment.

Read More »