Brighten up your world with our guide to beating the blues

The cold, dark winter months can wreak havoc with our happiness. The latest message from the medical world is that too many pills are popped to perk up our moods, so here's how to give glum the heave ho and add sunshine to your life.

Stay active
When it's dark before dinnertime, it's tempting to slob out on the sofa all evening. But shoehorn some exercise into your daily routine and it'll lift your mood and keep depression at bay. 'Physical activity has the same effect as antidepressants,' says Dr Fernando Dimeo, whose research proves that aerobic exercise stimulates the transmitters in our brain to produce serotonin, the 'happy' chemical. Even a brisk ten-minute walk in the fresh air in your lunch hour will work wonders. Marching around when it's light will give you a hit of precious UV, all the better to combat SAD (Seasonal Affective Disorder).

Try a few daily rounds of yoga moves. Instructor James Giuseppi from Stretchom yoga tuition recommends starting the day with the cat stretch. 'Crouch down on all fours: hands below shoulders, knees under hips, toes pointing back. As you inhale, raise your head skywards, allow your spine to drop down and push your backside up. As you exhale, hinge your spine up, and draw your face towards your hips. Take a few breaths, following this pattern, and your spine will soon feel warm and alive.'

Eat yourself happy
Comfort food by name, is not always so by nature. Make a grab for sweets or crisps as a pick-me-up, and you'll be left feeling low. Opt for meals that are rich in the amino acids that trigger serotonin production, such as bananas, turkey, chicken, fish, cheese, eggs, nuts, avocados, seeds and pulses. 'Combining tryptophan-laden food, such as turkey with a complex carbohydrate, such as wholegrain bread aids its absorption into the brain' advises Ian Marber, the Food Doctor. Eating little and often keeps blood sugar levels stable, and your mood should follow suit. 'Reducing your intake of sugar and stimulants including tea, coffee, caffeinated fizzy drinks, chocolate and cigarettes is important too as these can disrupt blood sugar levels,' adds Ian. Replacing your usual cuppa with the right herbal tea, such as St John's Wort or camomile, is another sure-fire spirit lifter.

Alternative solutions
Complementary medicines can be helpful when there are black clouds hovering. For an aromatherapy enhancement, add essential oils to a burner, such as clary sage, lavender, rose or ylang ylang. Or speak to a homeopathic practitioner about the right supplement to help lift your state of mind : ignatia battles depression and heartbreak ; nat mur eases the effects of bottling up emotions ; pulsatilla alleviates feelings of neediness or tearfulness; and sepia helps reduce irritability.

Do something new
If it's an effort to muster up motivation, extra stimulation might give you a boost. Extend your challenges by signing up for a course, or taking up a new hobby - just ensure you don't overstretch or overload yourself or it will prove counter- productive.

Charity work
According to studies by the CSV (Community Service Volunteers), becoming a volunteer helps overcome stress and depression. Not only is it rewarding to help others, but you might find yourself introduced to a friendly new community. Consider doing something that you already love which fits in with your life; maybe flower arranging at your local hospital, walking dogs at an animal home, delivering food parcels to the elderly or infirm or assisting at a charity shop. The TimeBank is an organisation that matches people, their time and skills, to the right opportunities.

Sing your heart out
Singing is the perfect stress-busting activity, as it releases those much-needed feel-good chemicals. 'As well as producing endorphins, it helps you let out pent-up feelings and emotions,' says vocal coach, Heather Mair Thomas. 'Learning a basic singing technique teaches you to breathe deeply and relax your whole body. Go from stressed out to chilled out in a few minutes.' Find a teacher through Vocalist or try Heather's workout CD Free Your Voice - singing in the car, or while doing the housework, has never felt so productive.

Talk is cheap
We do it everyday, in all areas of our life, but the value of a good old chinwag shouldn't be underestimated. Opening up to a friend or family member you trust, can help enormously. But if you worry about burdening them, or you'd prefer to speak to a stranger about your innermost feelings, the Samaritans has a phoneline open 24 hours a day, seven days a week. Call 08457 909090 and talk to somebody about whatever is on your mind in complete confidence.

Get enough sleep
Tempting as it is over the festive season to burn the candle at both ends, you'll benefit from scheduling in a few early nights. And once you've pencilled in an evening of relaxation, make the most of it. Check your bed and all its trimmings are as comfy as can be, and your room is dark and quiet. Before you contemplate counting sheep, treat yourself to a long hot bath with a few drops of lavender oil. A bedtime-blend of herbal tea will help set you up for a deep snooze and sweet dreams. Those few extra Zs will leave you feeling better able to tackle whatever life throws at you.

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