Tara Brach shares with us in her latest book, Radical Compassion, the acronym RAIN. 
R - Recognize what is going on; A - Allow the experience to be there, just as it is; I - Investigate with interest and care; N - Nurture with self-compassion.  Listen as Mary shares with you how she uses RAIN to help her during these challenging times when she feels anxious and angry.   

You can read this blog on Mary's website: https://www.mary-mccarthy.com/post/r-a-i-n-a-practice-of-radical-compassion