Potentia’s Top 10 Links From 2019 + Staff Favorites

Potentia's Top 10 Links of 2019

As we wrap up 2019, we decided it would be fun to list out the Top 10 Favorite Links from 2019 shared in our weekly Every Day Human email that goes out every Friday, told to us by our amazing email community! Scroll down to view them, along with some other favorite resources by our Potentia Therapy team.

Top 10 Links From 2019

  1. this article that lists out 36 different questions to ask your partner in order to fall in love with them all over again.
  2. this educational article on gaslighting, what it is and what to do if you figure out it’s happening to you.
  3. this article that lists out 4 habits that are sapping your brain power, written by a Neuroscientist.
  4. this post on what a “Noticing Wall” is and why you should create one for your kid.
  5. this article on Anna Kendrick’s break up story and why it’s an important point about setting boundaries in relationships.
  6. this article on why some people are always late. Hint: It’s not always rudeness or scattered-brain behavour!
  7. this illustration that lists out four different ways we can parent ourselves.
  8. this article on how to break the dangerous cycle of loneliness.
  9. this list of 6 toxic relationship habits most people think are normal.
  10. this video of Brené Brown discussing #BravingTheWilderness.

Staff Quotes on Reflecting

Reflecting is not something that can be done in a rush. Even just a daily practice of a quick thankfulness list can make a huge difference in starting to be more reflective. – Andee Woolf, LMFT

While part of us may desperately want to change and move on, it’s important to acknowledge and honor all that our system has done to keep us afloat and all the years it’s taken us to get to the place we are now. – Holly Kelley, LMFT

Reflecting can be a difficult task if we don’t first know how to pay attention to the present moment and be aware of our judgments, agendas, and biases. Cultivating a practice of regular reflection, stillness and silence is important if we are to reflect with honesty and purpose. So often, our reflection is directed by an unspoken agenda or goal. Mindfulness has been defined as paying attention on purpose to the present moment without judgment. When we are able to be mindful, reflecting on our past can be done with more clarity and intention. One of the tools that can help in becoming more mindful is meditation. A great way to get started with a meditation practice is using a guided meditation app like Calm or Headspace (there are many more). – Chris Cessna, LMFT

Staff Favorites from 2019

Favourite movie was…

Captain Marvel.  It was inspriring to see a lead woman character overcome all the negative messages that females often face and portray a role filled with strength, perseverance and compassion. – Andee Woolf, LMFT

Bohemian Rhapsody. I was raised on Queen’s music, and have always felt a connection with Freddie Mercury.  – Megan Holt-Hellner, DrPH, MPH, RD

Crazy Rich Asians: The movie is artistically beautiful: filled with color, music, and motion in a way that moves me. The cast is stunning and I’ll always pick a good love story. – Holly Kelley, LMFT

Tolkein –  I loved learning about J.R. Tolkein’s life and the creation of one of my favorite book/movie series. I am also predicting that CATS the movie will be one of my favorites due to my love for cats and music combining to be my ultimate bliss! – Lauren Bryan, M.A, ASW [Supervised by Rebecca Ching, LMFT
Captain Marvel – I cried at the end – that last fight scene at the end just did me in – and loved watching it with my kids. Plus, I loved music was so fun. Bonus as this is not a movie and the series is not complete but The Morning Show is some of the most exquisite acting and conversations around gender, power, #metoo, relationships, and generational shifts.  – Rebecca Ching, LMFT

Favorite book was…

The Harry Potter series.  I read it for the first time and was struck by the themes of unconditional love, friendship and determination as well as how bodly it took on the themes of grief and loss. – Andee Woolf, LMFT

No real standouts this year in particular, but I did receive a copy of Permanent Record by Edward Snowden for Christmas, and I’m looking forward to reading that when time allows! – Megan Holt-Hellner, DrPH, MPH, RD

The Road Back to You and The Road Between Us: Diving a bit into the Enneagram this year helped immensely in understanding more about myself and my partner in a way that allowed me to be gracious with those areas of myself that feel frustrating at times and offers more compassion and curiosity in relationships with others. – Holly Kelley, LMFT

My Grandmother’s Hands by Resmaa Menakem — This book is a beautiful representation of how trauma can be stored in the body — transferring from generation to generation. – Lauren Bryan, M.A, ASW [Supervised by Rebecca Ching, LMFT]

I’m Still Here: Black Dignity in a World Made for Whiteness by Austin Channing Brown. I read this first in 2018 but re-read it this year and it just shook me, convicted me, and challenged me in the best ways and the hardest ways. Rebecca Ching, LMFT

Favorite song that made me braver in 2019 was…

Steadfast by Sandra McCraken. – Andee Woolf, LMFT

Don’t Stop Me Now (again, a Queen song). This was one of many songs populating my playlist while giving birth to Olin, my son (born in May 2019), and it made me feel invincible! – Megan Holt-Hellner, DrPH, MPH, RD

What’s Up Danger (yes, from Spiderman Into the Spiderverse): In the context of the movie, What’s Up Danger plays as Miles (Spiderman) is stepping into himself as Spiderman. He does so not knowing where it will lead, but being confident that he is where he’s meant to be at that moment and knowing he isn’t alone in it. – Holly Kelley, LMFT

Sunshine by Tom Misch — because is brings me sunshine and dance moves for days.  – Lauren Bryan, M.A, ASW [Supervised by Rebecca Ching, LMFT]
Quiet by MILCK  – I had not heard this 2017 song until I saw MILCK play this song live at a conference I attended last summer and I sung the chorus for weeks. Knowing the story about it and reflecting on the many brave women and men I know who dare not to keep quiet left me inspired and grounded.

To learn more about how Potentia could help you, please click here.

Our Potentia Therapy team is here to help. Learn more about our clinical team and what we have to offer here.

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Reflections + Resources For A Dose of Grace & Gratitude

Resources + Reflections for a dose of grace and gratitude

As we head into the holiday season and begin to wind down 2019 and look towards 2020, a dose of grace and gratitude is in order.

The holiday season can mean a spectrum of things depending on the day as you move through the joys of tradition, the complexities of relationships, dreading expectations and just trying to accomplish all.the.things.

We are living in a culture that quickly defaults to judgement, criticism, shame and blame when tensions get high, defenses are entrenched, sleep is deprived and the tierney-of-the-urgent hijacks presence and peace.

Some of us are better at disconnecting and numbing than others and we acknowledge the privilege of being able to tap out of the hard things.

But you are here because you want more than a quick fix and we admire that a ton.

We see grace as the underserved gift and gratitude as a practice beyond just a feeling that gives thanks for the small and big and the everyday. When practiced together, they can serve as a powerful multivitamin for your emotional and relational wellbeing.

Grace and gratitude are important anchors for this season and beyond. Take some time to reflect on your life and let’s stand together – with grace and gratitude – and do the hard and brave things of being human.

Note: Grace is not remiss of accountability and gratitude can coexist with discomfort.

Resources for Grace and Gratitude

Staff Reflections on Grace and Gratitude

Gratitude is an active practice of noticing the good. – Andee Woolf, LMFT

We won’t experience gratitude without intentionally cultivating a practice of gratitude into our lives. By slowing down, being still, and purposefully paying attention to our lives and our emotional experience, we can begin to see what we have to be grateful for, and that can change the way we experience the world. Intentionally engaging in a gratitude journal, meditation, or prayer that emphasizes our gratitude can begin to change our emotional experience, our relationships, and our perspective on life. – Chris Cessna, LMFT

Extending grace with others originates with extending grace and kindness towards yourself. – Lauren Bryan, M.A, ASW

You are gratuitous and kind to many people. It’s time to extend that gratitude and kindness to yourself – you are just as worthy of it as anyone else. – Holly Kelley, LMFT

Mindful eating, or simply slowing down, is one way we can begin to reconnect with food, thus bringing joy and an attitude of gratitude to even the most ordinary meals or snacks. – Megan Holt-Hellner, DrPH, MPH, RD

To learn more about how Potentia could help you, please click here.

Our Potentia team is here to help. Learn more about our clinical team and what we have to offer here.

Click here to sign up and join the Potentia email list for weekly inspiration, resources + more!

With gratitude –
Rebecca Ching, LMFT, Founder + CEO – Potentia Therapy, Inc.

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Everything You Need To Know About EMDR Therapy

What is EMDR therapy?

Everything You Need To Know About EMDR Therapy | Potentia Therapy

EMDR stands for Eye Movement Desensitization and Reprocessing and is an 8 phase approach to helping the brain’s natural ability to heal and move through difficult life experiences so your brain and body can stay present and clear – even when confronted with triggers and challenges.

EMDR is designed to activate this natural healing process in the brain through alternating eye movements, sounds, or taps.

EMDR therapy is proven to help heal adults and children from trauma or other distressing life experiences such as, but not limited to:

Anxiety, panic attacks, phobias, chronic illness and medical issues, depression and mood issues,, disordered eating spectrum, grief+loss, physical and emotional pain, performance anxiety, PTSD and other trauma and stress related issues, sexual assault, harassment, sleep disturbance, substance abuse and addiction, violence and abuse.

How does EMDR work?

When we experience a traumatic event or a chronic physical or emotional health issues, our natural stress response is to put up a fight, flight, freeze, or numb out -all protective responses which can cause emotional blocks, feelings of overwhelm, and of feelings of being back in the moment and frozen in time.

EMDR therapy helps the brain process these memories and allows normal healing to resume by working through all 8 phases, including utilizing the bilateral eye movement (or via something you can see, hear or touch) that occurs in a moving side-to-side pattern which it is most known for. History taking, building report with your therapist, preparing for BLS, working through BLS, and then making sure all of the difficult memories have been reprocessed are covered in these phases.

When the disturbing memories are then reprocessed by the brain, this allows the brain and the body to feel more calm and confident and in the present when a past memory is recalled.

A typical EMDR therapy session lasts from 60-90 minutes.

EMDR therapy may be used within a standard talking therapy, as an adjunctive therapy with a separate therapist, or as a treatment all by itself.

How is EMDR different from other therapies?

EMDR therapy does not require talking in detail about the distressing issue, or homework between sessions. EMDR, rather than focusing on changing the emotions, thoughts, or behaviors resulting from the distressing issue, allows the brain to resume its natural healing process.

For many clients, EMDR therapy can be completed in fewer sessions than normal psychotherapy but as a trauma-informed team, we respect the time and pace of doing this work.

To learn more about how Potentia could help you through EMDR Therapy, please click here.

Our Potentia team is here to help. Learn more about our clinical team and what we have to offer here.

Click here to sign up and join the Potentia email list for weekly inspiration, resources + more!

With gratitude –
Rebecca Ching, LMFT, Founder + CEO – Potentia Therapy, Inc.

Inquiry / Contact Form: