Step 1 of 215 min estimated
Affect RegulationModule 3
Composure Under Pressure
When the Stakes Are Real
Practice in low-stakes situations builds capacity for high-stakes moments. But some situations genuinely require immediate composure:
- Real security incidents
- Professional confrontations
- Social engineering attacks in progress
The RAIN Technique
R - Recognize what's happening
- Name the emotion: "I notice I'm feeling panicked"
- Identify the trigger: "This authority claim is pressuring me"
A - Allow the feeling without fighting it
- Resistance amplifies emotion
- Acknowledge: "This fear makes sense given the threat presented"
I - Investigate with curiosity
- What does this emotion want me to do?
- What would a calm version of me notice?
- What am I not seeing because of this feeling?
N - Non-identification with the emotion
- "I am experiencing fear" rather than "I am afraid"
- The emotion is information, not identity
- This too will pass
Knowledge Check
You're on a phone call with someone claiming to be from your bank's fraud department. They say there's suspicious activity and they need to verify your information immediately. You feel fear rising. Using RAIN, what's your next step after recognizing this fear?