Rayni Methods
These are small steps for hard moments. Pick one and try it slowly. You do not have to do it perfect.
"Hi! I’m Rayni, the namesake of this site and creator of the Rayni methods. I have been through a lot and I have been in dark places. I had to come up with my own ways of coping and pulling myself through. I don’t want anyone else to be without a way to cope, which is what the Rayni methods are for."
- Rayni
If you might hurt yourself or someone else, get help now.
Call 911 or your local emergency number. In the US,
call 988, text 988, or
chat with 988.
First 5 Methods
- 1. Counting Backwards from 20 A simple way to interrupt racing thoughts using your mind's attention.
- 2. Three Simple Truths A short way to slow down when your thoughts are racing.
- 3. What Would You Say to a Friend A way to shift out of self-criticism by speaking to yourself with the same kindness you would offer someone you care about.
- 4. Four Steps to Carrying On A four-step sequence to push forward when you feel stuck or overwhelmed.
- 5. Small Movements Small physical actions that release tension and ground you in your body.