Feeling a little down in the dumps this winter? Here are five things you can do today to start making yourself feel better:

1. Bundle up and get outside
   1. Even just a brisk 10 minute walk in the sun can give you a burst of Vitamin D, increase melatonin production and balance serotonin activity. Plus, elevating your heartrate with a walk/hike releases endorphins to help lift your mood
2. Make a cup of herbal tea
   1. Teas like St. Johns Wort, green tea, lemon balm, elderflower, etc. naturally boost your bodies nutrients with vitamins, minerals and antioxidants to nourish your body, mind and soul and elevate your mood
3. Watch a movie with a loved one that makes you laugh out loud
   1. Laughter stimulates processes in your brain that counteract depressive symptoms
4. Watch your screen time
   1. More time indoors usually means more screen time, and too much can diminish mood and build fatigue. Instead of reaching for your phone try picking up a book or listen to a podcast
5. Try a light box
   1. It will help to relate your body's circadian rhythm and natural release of hormones

​For more help with beating the Winter Blues, visit our services page to learn about the benefits of each of our offerings!

-Written by Samantha Cameron
​Follow her on Instagam @samcamyoga

There are a lot of myths about therapy that stop people from going in for a session.
Here are 10 of the most common therapy myths -- and the truth! -- straight from the mouth of a therapist:
1. Only Crazy People Go To Therapy

Most clients are ordinary, everyday people with typical problems. Things like the loss of a loved one, a break-up, or a relationship rut are common issues addressed in therapy.
Most people will go through difficult times, and therapy will help the people involved gain better insight on their issue.
2. Only Couples On The Verge Of Breakup Go To Therapy

Some couples find it helpful to have regular relationship check-ups to ensure things are working properly in their relationship. In fact, the happiest couples go in and out of therapy sessions all the time.
A lot of the work we love to do in therapy is preventative measures to help individuals work together efficiently and successfully for the long-term.
3. Once You Start Therapy, You Are In For Life

Some people come for three sessions, others come for three years, but one thing is for sure: The client determines the length of therapy, NOT the therapist. (Some people choose to stay in therapy long-term that is because it makes them feel good when they make positive changes in their lives.)Remember, therapy is a choice that can put you and your partner on the path to a greater understanding of yourselves as individuals and as a couple.

4. Couples Therapy Will Only Make Our Relationship Worse

When a couple seeks treatment, a therapist sees two possible end results for them -- staying together or amicably separating. But the clients are the ones who make that decision.
If both partners want to better their relationship, then the end goal is obvious and the work done in therapy will help alleviate some of the current issues they face. This is where they can bring up things in a safe space and at a time when both people are ready to address whatever issues (known or unknown) are plaguing them.
5. In Couples Therapy, Therapists Side With The Partner Who Acts Like The Victim

This is a common misconception that is absolutely UNTRUE. Every therapist understands that nothing happens in a vacuum -- each partner plays an equal role in every issue.
So when one person is blaming the other, we do our best to help both partners see how they are contributing to the problem and recognize that one person is never completely at fault.
6. "I Should Manage My Own Issues"

Think about when you are feeling ill. You start to sense the sickness coming on, and you make a choice to either see a doctor or wait out the illness and see if it goes away naturally. Sometimes that works and sometimes the sickness becomes debilitating and -- in extreme cases -- degenerative.
Mental health follows the same pattern. Unfortunately, if you wait to seek therapy for a problem, there is not much we can do to salvage it (especially with couples who wait too long to get help).
Therefore, consider going to couples therapy BEFORE the problem is unmanageable. And remember, early recognition of a problem leads to a shorter mean time to resolution (and that equates to less time actually spent in therapy). It is much easier to treat a problem at the beginning stages.
7. "Why Go To Therapy When I Can Just Take Medication?"

Antidepressants and anti-anxiety medications are very helpful managing emotions. At their conception, drug and talk therapies worked side-by-side. The idea behind this was that the drugs would alleviate the immediate issue, while therapy would help in the long-term.
This would allow individuals to eventually stop needing to depend on their medications for emotional well-being. Unfortunately, we have lost sight of how these therapies help one another, and instead rely on the quick-fix medications without ever addressing our concerns.
This has led to over-medicated and unresolved individuals. Therefore, it's beneficial to use talk therapy and medications in tandem, or as a holistic replacement for drug-therapy.
8. Therapy Will Make You Feel Shamed And Blamed

The media portrays therapists as intense and controlling, blaming their clients for their troubles. But this is simply not true of real-life therapy. Therapists are compassionate and understanding and will empower you to make your own decisions at your own pace.
9. Therapy Is Like Having A Paid Best Friend -- So Why Pay?

Friends are passionate, sympathetic and care deeply about their friends. But the fact that they're too close to the issue can cloud their judgment. Friends often have motives and opinions that can influence regretful decisions.
Therapists, on the other hand, have years of training, expertise and experience. They care for their clients, but can offer so much more than a friend can -- without the bias. Also, it is much easier to tell someone your deepest, darkest secrets when you have a signed confidentiality agreement.
10. Digging Up The Past Won't Be Helpful

Addressing complicated things you have lived through can, of course, be difficult. But doing so can allow you to see events differently and with a better understanding. This will ultimately give you insight into why you make decisions now based on past events.

Interested in starting a meditation practice, but worried about the process? Here is everything you need to know to put those fears to rest!
Meditation can be defined as a period of quiet reflection and mental engagement in an effort to achieve heightened levels of spiritual connection. While that definition may play into any preconceived notions that you have about how meditation is performed, here are some things to consider.

• Not all meditation is performed with your eyes closed.
  • Connecting in doesn’t require your eyes to be shut to reach heightened levels of awareness.
• You don’t need to be sitting down to meditate
  • While one of the most popular ways to meditate is from a seated position, you can just as easily do meditations while on the go. These are referred to as walking meditations, and are becoming increasingly more popular
• Silence is not required for meditation
  • Feel free to meditate while listening to soft music, allowing yourself to fully engage with the frequency of the sounds that you are tuning into. Let them guide you inwards so that you can quiet the noise of the world around you, and focus in on the present.
• Meditation is not about clearing your mind
  • We’ve all heard the notion that meditation is about completely clearing your mind of thought, allowing any passing ideas to float away rather than letting them linger. But what if those thoughts are showing up for a reason? Instead of feeling overwhelmed by their presence, ask them in a non-judgmental manner what they are there to show you.
• Meditation can be short and sweet
  • While some meditation sessions can be quite lengthy, they don’t have to be! Stay in the present moment for as long as you feel called to, and gently bring yourself out of it whenever you choose. You are in control of the process.