OVL Counselling

STOP, NOTE, and ACE are three similar skills that may be helpful to try when you get hooked by difficult thoughts, emotions, feelings, and urges. These skills can help you develop more self-control so that you can pause, acknowledge, and allow enough space/time to respond in a way that aligns with your values. STOP (A skill introduced by Marsha Linehan, to increase distress tolerance and cope with painful events and emotions): S - Stop T- Take a step back O - Observe P - Proceed mindfully NOTE (A skill introduced by Michael P. Twohig et al., 2020): N - Notice what is happening. O - Observe your thoughts and feelings for what they are. T - Turn toward your values. E - Engage in what matters. ACE (Also known as Anchoring, a skill introduced by Russ Harris - www.TheHappinessTrap.com): A - Acknowledge your thoughts and feelings in the present moment. Nonjudgmentally name what is showing up for you (thoughts, feelings, urges, sensations), start with "I'm noticing...". C - Conn...

Dear Reader, I am having one of those days. I woke up feeling "blah". For me, "blah" is a feeling of heaviness, in my body and in my mind, no racing thoughts or specific feelings that I can pinpoint; just a general malaise and lack of motivation to do anything.  Have you ever felt this way? Here's a strategy that has been helpful for me on the days I wake up feeling "blah". I gently remind myself that it's okay to feel this way, it happens to everyone, it's happened before, and it will pass.  For today, lean into it, acknowledge it, and accept it.  For today, be gentle with yourself, just do what is necessary, focus on basic needs, drink water, eat (whatever feels good), get some movement in - even if it's a 2 minute walk or some stretching.  The key is to do. Move, one step at a time. Do anything, make a list, journal - write everything that comes to mind, do a load of laundry, make your favorite beverage of choice, cook something you look...