OVL Counselling

In this post, let's explore together one step we can take to develop loving kindness to ourselves.  Many of us have probably heard or been encouraged to utilize self-compassion. But what does it mean and what does it entail? It can be overwhelming to figure out where to begin and how this looks like for you. Self-compassion involves noticing and acknowledging your suffering and responding with kindness. To develop self-compassion, I encourage you to begin slowly and with curiosity.  There are many components to building self-compassion and I will introduce them one blog at a time. For this week, let's focus on acknowledging our suffering.  Find a safe space and with intention, notice and acknowledge your pain. Notice the painful thoughts, feelings, emotions, images, urges, and/or memories that are showing up for you in the present moment. The ACE skill from Acceptance and Commitment therapy, introduced in my previous blog, may be helpful with this. Name the thoughts and f...

Are you looking for a valuable skill to help you manage racing thoughts and overwhelming emotions or situations?  Allow me to introduce a technique I frequently incorporate early in therapy sessions. This technique, known as ACE or Anchoring (alternatively referred to as Dropping Anchor), has proven to be an invaluable tool to many of my clients. This technique was introduced to me in one of Russ Harris’ courses on Acceptance and Commitment Therapy (ACT). Anchoring, at its core, entails engaging with A.C.E principles, which encompass: A cknowledging your thoughts and feelings: In this step, you are encouraged to observe your inner experience without judgment. You might simply utter to yourself, “I notice a sense of sadness", or "I am experiencing frustration", or even "My mind is attempting to protect me again". C onnecting with your body: This action serves as a reminder that you are in control of your body, even if your thoughts and emotions remain unruly...