Recently on a podcast about the Enneagram, I heard an acronym for OWN UP. After it sticking with me for a few days I thought about how my clients could use something similar for the things we talk a lot about: gaining awareness of our feelings, and “riding them out” until the intense emotions morph into something more bearable. So perhaps this can be a helpful reminder:
Observe– What are you noticing- feelings, thoughts in your mind, and sensations in your body?
Welcome– Welcome the feelings, however uncomfortable. Don’t waste energy trying to change them or outrun them or you’ll miss the opportunity to learn from them and to let them evolve!
Name– Name the feelings; put words to the thoughts and to the what you’re experiencing in your body.
Investigate– Where’s this coming from? Can you identify a trigger?
Tolerate– The feelings won’t kill you! Let them come like a wave- grab your surfboard and ride it out, using the tools that you’ve picked up. Breathe through it. We know that feelings will change (they have to!), so give it a little time and see what fruits can come from staying with your feelings.
OWN IT- and it won’t own you!