Episode #7: Healing and Shadow Work for Highly Sensitive People

How one therapist’s journey to embracing her sensitivity and doing deep inner work led to greater joy, self-acceptance, and soulful purpose.

Welcome back to The Happy HSP Podcast. I’m your host, Kimberly Marshall, and today’s episode is a fascinating one. I’m joined by Jessica Jade Thompson, a psychotherapist, lightworker, and sensitive soul who shares her powerful story of healing, a spontaneous spiritual experience she had with a kundalini activation, and how she embraces the fullness of high sensitivity while riding the energetic waves of New York City.

Together, we explore how being compassionate with our pain and shedding light on our shadows with self-acceptance and love can open the door to more joy, connection, and inner peace. If you’ve ever felt like your sensitivity has caused you heaviness and energetic stagnation, this conversation will be a gentle reminder that you’re not alone, and that by simply by being your sensitive self, you are a bright light that this world needs to shine now more than ever.

Here’s our conversation. I hope you enjoy it!

Kim: Hi, Jessica. Welcome to the Happy HSP Podcast. I’m so happy to have you.

Jessica: Thank you so much for having me. I’m really excited. Yeah.

Kim: So, I can’t wait to hear about your journey as a highly sensitive person, and I always like to start with just kind of exploring that part of your story. How did you find out you were highly sensitive? What did that look like for you? Was there a moment? What led up to it?

Jessica: Yeah, it’s so interesting when I reflect back on this because in a way, I always knew I was sensitive. I mean, I was so emotional growing up. I would watch a movie Titanic, for example, and just be a wreck could not for hours and hours and hours. So, it’s like I was aware of this forever, essentially, but I didn’t, first of all, I didn’t realize that people were different than me for a long time growing up. I kind of thought, when you’re developing, you think, well, everyone’s kind of the same. And so, it took me time to realize like, oh no, the way I show up in the world is a little bit unique and I have particular needs.

But honestly, Kimberly, I didn’t have the labels for any of this until very recently, the last year. So, I knew I was empathic and identified as an empath. I identified as an intuitive, highly emotional, all of this. But I didn’t really get into that umbrella of sensitivity until recently. And it was like, whoa. Everything clicked. And I was like, this is such a beautiful way for me, a container for me to explore myself more deeply and also to relate to other people like me.

Kim: Yes.

Jessica: So, relief.

Kim: Yeah, and it’s funny you mentioned the word label and a lot of people who are highly sensitive, I feel, don’t like to relate to the label or put themselves in that box, but the way I heard you talking about it, it sounds like such a positive thing. Can you maybe explore that a little bit more? Because I think people are hesitant to force themselves into this thing, but also learning about it and learning about yourself in this way, sometimes it’s so liberating. So, it’s kind of like a push and pull that I see a lot with HSPs.

Jessica: And we don’t have to force anything with it, but it’s about how much we connect with these different traits and gifts. I really frame them as, and it can be really supportive to recognize like, oh, I’m not alone in this. I can find other people who also identify this way.

So, it can be a really empowering, uplifting thing, but it is such a personal journey and a personal choice because I’m a therapist, and so mental health diagnosing, I’m thinking of that too. I typically don’t diagnose because I know that it can be constricting. That kind of label can feel like, oh, I’m putting myself in a box. However, it can also be uplifting, empowering if we buy into it and hold it loosely.

Each one of us we’re so different. We have these broad parameters that unite us, but then we have our particular flavors with it too. So, I think if we can just lean into what we really appreciate about the label or the identity as a sensitive, and then give ourselves permission to let go of the rest.

Kim: Yeah, that’s really beautiful. I agree with that. It’s like, yes, if you’re a highly sensitive person, you do fit into a community or a set of traits, but it doesn’t have to limit you. You’re still unique. You’re still yourself. You still are completely different than probably every single other HSP that you meet. You could still be unique.

Jessica: Totally. That’s it. I mean, it is just with everything we’re trying to find balance and trying to find what is most supportive for us with this. So, for me, I definitely had an “aha” moment when, I mean, I always was like, yes, of course I’m sensitive, but the HSP identifier label, that was something different. And the more I read about it, it was this, aha, great. I can relate so much. I’m checking off pretty much all the boxes so I can better understand myself in this way. But yeah, we’re free. We’re free within that. We’re always free.

Kim: For me, I feel like my journey was the same because it was almost like when I found out I was highly sensitive, it explained a lot of why I felt certain a certain way. To your point about growing up and feeling so different than everyone, it was like, why am I like this? What’s wrong with me? Why do I feel so strongly emotionally, and everybody seems to not care? Why do I care so deeply? And it was just like, oh, this is how I was born. This is kind of how I was created. And I think it just helped me understand more about myself and how I react to things. And I feel like once you have that understanding, it’s kind of easier to be yourself in the world.

Jessica: And it’s such a beautiful thing to be sensitive. I just want to emphasize that point because we are really connected. We are really connected to the world, to the environment, to our hearts, and the world needs our medicine right now.

Kim: So much right now. I have chills because the kindness, the empathy, the understanding. I’m not saying all HSPs are perfect in these ways. I even struggle sometimes with traits that I don’t like about myself, but I don’t know, the more HSPs I meet, I feel like we’re just really special and I want more of that in this world.

Jessica: Exactly. Exactly. I mean, there’s so much healing we all have to do to really shine as much as we’re able to, and that’s a whole journey. But inherently we have just this natural gift, gifts, this natural empathy, compassion, care. Just so much love. Yeah, so much love to give.

Kim: Actually, I was looking at the work that you do, and I saw a lot of your healing work. I don’t know if a lot of it does or if maybe this just caught my eye, but shadow work. I was wondering if I can ask you about that. It’s interesting to me. I think I understand what it means, but I’m curious to hear more and maybe, yeah, I’m curious to hear what that is and how that can help HSPs.

Jessica: I would love to talk about this because this is such an important piece of the healing journey to me. And I’m sure there’s different definitions out there, but for me, shadow work is really being with our pain, our trauma, our doubt, our insecurity. The parts of us that we typically feel like we should hide are supposed to hide. It’s like, wow, what if I actually bring light to these areas?

What if I learn how to look at them, hold them, acknowledge them, and even be in conversation with these different emotions and these different parts of ourselves so that we can ultimately better understand ourselves, accept what we find, and bring love to all of this. That’s what helps move the shadow and move this pain. And the struggle is if we can learn to be compassionate and loving towards ourselves, towards these emotions, towards these parts, and that’s a continual journey that I don’t really see that having a particular end. But the more work that we do, the more healing we do, the more learn to love ourselves and accept all parts of ourselves, the more solid and grounded we become in our energy, and the more we’re able to hold. So whatever else is going on in our external worlds, the better we’re able to relate to it and manage it.

Kim: Got it. So, it sounds like that’s kind of the point of healing is to be, and I’m curious about this, isn’t it to be so comfortable and understanding and loving with yourself that you’re able, like you said, to hold more of what comes at you. Is that the point of healing? And how does that help us?

Jessica: That’s a really deep, interesting question that I want to sit with for a second. What is the point of healing? Why are we focusing on our healing?

I feel like healing, especially healing our shadow, healing this pain, it creates more space for love. It’s like the more we’re able to move this energy out, and that also includes all kinds of stories and messages we’ve received about ourselves that we’re somehow not enough in whatever capacity. Generally, most people hold that belief, but especially sensitives feel like in some way, I’m not enough.

Kim: You’re strange, you’re weird. You don’t get it. You’re awkward.

Jessica: And we generally hold ourselves to really high standards.

Kim: That’s the thing. We get so stressed out like, no, I’m a perfectionist. I’m trying to be the best person ever, and I still have people pushing back at me or not liking me. That’s hard for us.

Jessica: Exactly. Exactly. So, the more that we can be with that and let go of that, the more that we can be grounded in this lighter, brighter energy that I feel like we are ultimately meant to shine at.

This is available, this is available for all of us if we’re willing to go into the deep, do the hard work. It takes a lot of courage to be with these parts of ourselves that we might feel ashamed of. It might be trying to hide or just revisit some of these traumas and these memories and these messages we’ve received from others as it takes so much courage and strength.

But when we engage with that, when we heal again, we’re more available for this different brighter energy. And that I want to emphasize too, is so powerful for our environments and whoever we connect with. We are so attuned already, we’re already so heart connected. So, imagine if our hearts are that amplified, how much more we can shine. And I feel, I personally believe that emanates out to the whole world, to the universe.

Kim: You mentioned something like that in your Instagram too. It’s like this whole idea of, and I’m just getting into energy and soul work, and it’s very fascinating, but this whole idea of a collective energy, and I think there was one post that you mentioned, even being part of a city for HSPs seems so overwhelming, but there’s a lot of good that can come out of that too.

And you’re actually putting this energy back out into what people say is the collective. But I don’t know what this kind of means, and I’m still learning, but it sounds like there’s a consciousness that everyone’s supposedly part of and connected by, which is kind of interesting.

Jessica: Yeah. Well, remembering that actually we are all one on some level. We are in unity, but on this planet, in this reality, in our human bodies, we have separate individual forms, but energetically we are already all plugged in with one another.

Kim: It’s just an innate kind of sense, like a connectedness.

Jessica: We can feel it with our empathy and our ability to really take on the emotional energy of others. It’s like, oh, our energies are in sync. And what I’m proposing is that’s happening on a grander, grander, grander scale. And the more that we connect with the higher vibrations and love, the more we emit that out, which is so incredibly powerful. Right? Yeah. Yes. But to speak to what you were saying about being in a city and places like that, I mean, I’m in New York City right now.

Kim: Wow.

Jessica: I would not have been ready for that even a year before. I mean, I have had to really, really do the healing work and ground my energy enough that I feel like I can be here. I mean, I still have to hermit crab a lot. My apartment is my sanctuary for sure. But I also feel like it’s a heart call for me to be here. I’m supposed to be here because I’m bringing my energy and my vibration to a city that is quite dense. Quite heavy. People are generally really lost and disconnected from their hearts. So, it’s like, oh gosh, when we connect with ourselves in this way and we heal ourselves, it’s such a service to others.

Kim: Just being yourself in the world. It’s such a service to ourselves, effort without the pushing or the controlling. It’s like being yourself literally can light people up in a way.

Jessica: Exactly. I mean, that was such a radical realization. Like, oh wait, what if I can just be me and I can focus on being the best version of me? What I naturally feel called to this podcast is so exciting for me. I actually love public speaking. I love writing, things like this, but I don’t like doing some other things. Group work is draining for me, actually. So it’s like, wow, what if I just listen to myself and what I’m called to do? And it’s like that’s not even just enough. That’s more than enough.

Kim: I’d love to dig more into your journey a little bit more. So, you said you kind of grew up feeling different and then you realized more recently you were a highly sensitive person you work with HSPs, is that right? Specifically?

Jessica: I am calling that in with my business specifically. So, I have a therapy practice where I believe in soul contracts. I believe in who is meant to find me. They will. And we support one another in our transformation, actually. So, I’m open with my overall therapy practice. But I’m creating another business that’s more specific to highly sensitive people because I’m just really passionate about sharing with this community and connecting with this community.

And I will say a lot of my clients are naturally HSPs…that’s just how it’s been happening. We just super align and understand one another and speak the same language essentially. So, talk about not having to push or force anything. It’s already just unfolding in that…

Kim: Going in that direction. Yeah…

Jessica: Yeah, exactly.

Kim: So, you were called to therapy and the more you learned about yourself and this trait, you became interested in that. And what was that journey like?

Jessica: Oh my gosh. Well, let me say, because my spirituality is a big part of my journey.

Because I became a therapist, yeah, 2016 officially. But I knew I wanted to be a therapist before then. And so that’s been a long journey of me practicing and just knowing it’s such a natural fit for my gifts and what I love to do. I love to hold space for people in this way, and I also love to go deep with people.

But then about five years ago, I had a really powerful kundalini activation experience that really, so kundalini, we can think of as life-force energy. And it spontaneously started moving in me, in my system, and I had all kinds of experiences over the course of six months. Very intense.

I just wrote my first blog about it actually, which is exciting. But it really opened me up to this greater perspective that I’m speaking to you about today. Our purpose as sensitive, empathic, intuitive beings. Our purpose in being of service to others here during this time, which is a tough time to be on the planet. I mean, it is a tough time to be human right now. There is a lot going on. It’s really heavy and it’s really chaotic.

Kim: Especially for us. We feel all that.

Jessica: We feel it. We feel it so deeply. We feel it in our bodies, and I believe we chose to come here to help raise the vibration of the planet. And that’s just become more and more clear to me, and I’ve become more clear about my desire to show up more. I think each one of us, each sensitive person, we have a unique path and how we show up in the world can look a million different ways. I truly believe our being is enough.

Our breathing here on the planet is enough if we’re doing that healing work, gorgeous. But I found, oh, I’m ready to start speaking to this more and I’m excited about it because if we can just remember, if we can remember this greater purpose and this greater mission and connect more with our divinity, whatever that means to us with our heart, that’s the magic.

Kim: So, what was this experience like for you? You were saying that you had a life-force energy experience. Can you explain maybe what that felt like or what that looked like?

Jessica: I would love to, and it is kind of interesting because I haven’t talked about it too much. I haven’t talked about it in an open forum, this that’s for sure. But I feel good about it and ready to do that.

So, the experience was many things, but I could feel my chakras opening and basically exploding with light that I could feel in my body either as this profound fiery energy or I could even feel like a cooling menthol, which is more that feminine energy that was moving through me. I had experiences of ecstasy, of bliss, of just divine love and connection. I started lucid dreaming. I had visions. I started remembering past lives. It was like I started seeing colors in my third eye just seeing signs in different places. It was a full-on thing.

Kim: Full-on experience from so many angles.

Jessica: And it was also really overwhelming, honestly. And I felt like, am I totally going crazy here? What’s going on? Who can I talk to about this? So, it was a lot, especially because I will say before that in my twenties, I had had a few out-of-body experiences in meditation where I left my body and could see my body and felt connected to everything.

It was like all my senses were completely online. And then I freaked out. I freaked out unbelievably. My mind was like, what is going on? And just shut it down. And I thought, there’s something wrong with me. I thought I was crazy. So, I pushed it away. And then I had this big experience that basically it was like, okay, I can’t ignore this and ignore, ignore this.

Kim: Something’s happening.

Jessica: Something’s happening, something’s happening. And then it took a long time and a lot of shadow work to integrate all that and ground it into my body because what I see happening a lot in the spiritual community is chasing these experiences and this really heady stuff and we can kind of bypass, wait, but I’m human. I’m human, and it’s a beautiful thing to be human. It’s a beautiful hard thing.  

Kim: But there’s something else…there’s another layer to this.

Jessica: There’s more. There’s more. And I remembered that. I remembered that in a physical cellular level. And so, it’s been this dance of holding both at the same.

Kim: How did you get there? Was it meditating? Were you trying to get there, or did it just happen for you?

Jessica: I was not trying to get there, no. And I don’t think that this is something we can necessarily pursue.

Kim: It just happened to you, and you were like, well, what is this? Let me pay attention. What is it trying to tell me?

Jessica: Because it was part of my soul’s journey, I chose to activate myself this way in this lifetime so that I can remember all of this so that I share this with people and so other people can remember, right? Because each one of us, what I’m saying is each one of us is able to connect in this way.

Kim: Way some way. And it’s like you can be afraid of it, but you can also kind of embrace it. And you are not alone. You’re not crazy. 

Jessica: Yes.

Kim: This happens. We have a spiritual aspect to our lives. Wow, that’s fascinating.

Jessica: Yeah. I mean, thanks for listening and holding space for all that. It’s really interesting for me to talk about it. For a long time. I was I too in it, I was like, I don’t even know how to talk about this. And that was five years ago. So, it’s taken time. It’s been a continual healing journey. And like I said, continual intense shadow work for me to be in this place now where I’m like, I want to talk about it. I want to share. I want to show up more so that the people who have soul contracts with me can find me.

Kim: Essentially keep yourself open to what’s meant for you and being kind of cognizant that like you and I were saying, we don’t have to force things. There’s something at work that we can just kind of let go and just be.

Jessica: That’s it. Isn’t that so relieving?

Kim: I feel like half my life I’ve been trying to force myself into this idea of who I thought I should be. And I’m telling you, speaking of all this work that you do, I’ve been doing a lot of work as well, just like reflection and why I do certain things. And the more that I let go literally seriously let go, the easier. Just my life becomes more joyful. It just makes more room for joy, I think.

Jessica: And what’s more beautiful than that, it’s like, what if this lifetime is able to be joyful? What if I can hold peace, even recognize, even recognizing the challenge, the struggle, everything that’s going on, what if I can help hold this for humanity?

Kim: Yeah.

Jessica: Wow.

Kim: Speaking of trouble and hardship, what do you think is the hardest part about being highly sensitive people, either for you or you see in your clients?   

Jessica: Struggle? Okay, well, I’ll speak for me first and then maybe I’ll get into some of my clients. But for me, what I’m still navigating is the burnout.

The physical burnout, because it’s really intense for my body, honestly. I really shut down and my body gets very, very inflamed if I give too much energy or if I’m overly stimulated. And again, in New York City, that’s just happening. It’s so loud. All the lights, all the people, everything. And I love people. I love being around people, but still, it takes a toll on me.

And if I don’t spend enough time resting and counterbalancing with that, I just totally flare up. So, I feel like I’m still figuring out what is my right balance with all of that and how much I can give socially and out in the world. There’s also definitely something to communicating this need with other people or just sharing more what it’s like with other people who don’t experience.

Kim: Yes.

Jessica: Things that same way…

Kim: I feel like you get a little pushback sometimes or people don’t understand and then that adds to the frustration and the burnout.   

Jessica: Yes, no, it’s not easy. I mean, it’s like we have to get really clear first in what we need and then we can advocate for that and communicate that. But the more I’m learning about high sensitivity, the more I’m able to share that with other people in a way that I think they can hear me. I think there definitely was some initial fear of are they going to judge me or what are they going to think? And so many of us, we have this people-pleasing program in us, and it’s partly because we’re so connected with people and we want them to be happy and joyful and we don’t want to upset them.

Kim: Also, we want that love back that we give so freely. I don’t know if you relate to that, but that’s a thing with me. I love on people. Love on people, but I also like to get that back.

Jessica: Yeah, I know. I just really, when you said that, really anchored in that because of course we want to receive and we deserve to receive, but who can meet us there? Yeah, that’s rare.

Kim: Yeah, finding our people can be easier said than done.

Jessica: Yeah, it’s true. And so often, so many of us, I know for me it’s like I hold space for people constantly. I mean, not just professionally, but just whoever’s in my life.  

Kim: Same thing. I prioritize because I know I need that.

Jessica: Yes. And I love it, actually, it’s natural for me, but we have to fill up our cup enough to be able to do that. We have to be really mindful and discerning when we’re running on empty or yeah, there’s just all these symptoms that come through and the body’s like, you’re done.

Kim: Your body knows. You’re feeling the anxiety your body knows when you’re not in the right environment. And I’ve been finding that most environments just aren’t right for me. So that’s the hard part. It’s like it’s narrow window to work in, but when you’re in that sweet spot, it’s the best.

Jessica: Yes. Well, what you’re saying about having to say no, having to say no to certain environments or certain experiences, that’s definitely something I have a part of me that’s like, I just want to have the adventure. I just want to go do the fun, exciting thing. But yeah, let me really notice when I’m in that space, is this giving me energy or is this taking energy from me?

And if I notice, it’s really draining me to be firm in my “no” next time and instead choose spaces that feel soothing, that are beautiful. I just went to the Met for the first time a few weeks ago, and it’s like there were so many beautiful areas where I could just sit and meditate and it felt so good, even though there were a lot of people there. It was still so beautiful.   

Kim: You were able to have a personal experience, just for you.

Jessica: It was lovely, but it has to be a certain frequency. And so each one of us, we just have to really notice that and be brave enough to listen to what our body is saying it needs.

Kim: That intuition that we often were no progress to it. Yeah, it’s a practice. It’s a practice.

Jessica: It’s so true.

Kim: So, what do you think more highly sensitive people should celebrate about this trait? What are the positives for you?

Jessica: Oh my gosh, there’s so many. I mean, like I said, the depth of our connection with other people especially, I mean, I just want to highlight when we do find those other souls that we can really resonate with, it’s like, wow, it’s all the way deep. It can be. It’s like we can be so present actually as sensitives. I mean that’s a superpower. I guess depth just keeps coming through as this big powerful word for highly sensitives.

And I feel like there’s bottom line, that’s what life is about, is about being really, really present with ourselves, with the world, able to really connect with one another in this loving, empathic way. We’re also generally a good read on people. I realized like, wow, I just naturally, intuitively can read someone’s energy, their body language, and kind of know how to respond in a way that best serves that moment, which is a pretty incredible gift. We’re very, very attuned.

There’s been more and more revelations coming through recently about these natural gifts that I’m like, whoa, yeah, wait, this is actually really special. Not everyone has this ability. Can I be really grateful for this? And how can I share this more and more? So, it’s leaning into what’s already there, what’s already just inherently beautiful about us. And there’s so much, there’s so much.

Kim: So, what advice would you give to highly sensitive people who may be struggling to maybe accept themselves or find happiness and joy? What’s something we can leave people with?

Jessica: Yes. I mean, bottom-line message that I want to remind sensitives of is you are enough, and you’re meant to be here. You have a greater mission and purpose, and that’s just in you being you and loving and embracing you. And if you are willing though to lean into the work, the healing work, the shadow work, it’s just going to clear out your system more and more. So you’re more available for this higher light to come through. But I just also want to say it’s all good right now. Wherever you are.

Kim: Where you are where you are now. Yeah.

Jessica: That can be so relieving too, because we talked about the perfectionist tendencies and the desire to be better and all the “shoulds.” And I know for me, I’m like, okay, well how can I be of highest service? And sometimes I get caught in that like, oh, maybe I’m not doing enough.

Kim: The constant need to improve. And it’s like, you can have that, but just realize you’re still good enough and beautiful as you are. Yes, you can improve, and we all should be on that path, but you can accept you and love yourself now.

Jessica: We can hold them both at the same time. That’s exactly right. It’s like, okay, I can have these goals. I mean, that’s great. We all want to improve, and I feel like that’s partly why we’re here on the planet is to grow, develop, heal on a soul level, on a human level and a soul level, but then also recognizing right now as I am, that’s enough.

Kim: Oh, Jessica, that’s so beautiful. Thank you for sharing that. And thank you for joining me today was such a lovely conversation.

Jessica: Thanks so much.

Kim: If people want to reach out to you and follow along on your journey, where can they find you and see what you’re up to and what kind of work you do and that kind of thing?

Jessica: Yeah, so in terms of social media, I’m building up my sensitively sold platform that souled S-O-U-L-E-D. And I’m on Instagram, I’m on Threads. I’m going to actually start a YouTube channel, which I’m excited about, to just freeform talk about some of these things like process out loud, be authentic, just let myself be. And I have a link tree that’s linked to Sensitively Souled as well. So, my website’s on there for my therapy website and this other practice. And my blog is on there too.

Kim: Well, thank you so much for the work you do, and thank you for sharing your story.

Jessica: Thank you. Yeah, thanks for having me. This is really beautiful.

Thank you so much for listening in on my conversation with Jessica. I hope it reminded you that you’re allowed to rest, to feel deeply, and to take up space exactly as you are. I also hope it leaves you realizing there is more to this world and our experiences than meets the eye.

If you’re enjoying The Happy HSP Podcast, I’d love if you could leave a review or share this episode with someone who may need to hear it. It helps more HSPs find support and community, and I truly appreciate your help with that.

Also, if you need more guidance on your career journey, that’s the work I do. You can learn more at happyhspcoaching.com and while you’re there, be sure to download your free career clarity guidebook or sign up a free session with me. It’s a simple step you can take today toward a gentler and more nurturing career path.

Until next time. Take care!

About Jessica Jade:

Jessica Jade is a psychotherapist, counselor, healer, and sensitive soul. She is devoted to holding emotional and energetic space for others. As a lightworker, she is attuned to the transformational power of bringing pain (shadow) to loving awareness (light). Jessica Jade is passionate about supporting other sensitive souls through individual sessions and programs.   

Follow along with Jessica’s journey:

Website: linktr.ee/sensitively souled 

Instagram: @sensitivelysouled

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About Kimberly:

After 20 years in the publishing industry working for companies like Time Inc., Monster.com, and W. W. Norton, Kimberly Marshall left her corporate work to create a gentler and more nurturing career that better suited her as an HSP. After repeatedly struggling with burnout and low confidence in the workplace, she now helps HSPs create careers that bring them lots of purpose, meaning, and joy. With the Happy HSP Podcast, Kimberly hopes to shed more light on the reality of living with high sensitivity and inspire more HSPs to embrace their empathetic, generous, and loving natures.

• Hosted/produced by Kimberly Marshall

• Edited by Fonzie Try Media

• Artwork by Tara Corola