Top up the fading daylight with a SAD light. Last year researchers from the University of North Carolina reported that regular exposure to specially designed lights helped to alleviate SAD symptoms. Light boxes start at about Pounds 100; some companies are offering boxes to rent, with an option to buy if they work for you. You can also buy "dawn simulators", which imitate a summer sunrise, and come with an alarm.

STOCKISTS sadbox.co.uk; 0500 454345. Rent a SAD light at sad-lighthire.co.uk; 0800 1077951

GONE FISHING

Sardines in Olive Oil, 59p

Making a few changes to your diet can improve your mood significantly. Instead of quick sugar fixes and simple carbohydrates, such as sweets and white pasta, choose fruit, nuts and fish to give you lasting energy and boost your omega3 levels, which scientists have linked to the "feel-good chemicals" serotonin and dopamine in the brain. A lack of omega3 has been observed in people with depression.

STOCKISTS Sainsbury's.

sainsburystoyou.co.uk; 0845 3012020.

HAVE A HERBAL

Clipper Organic Chamomile and Lavendar teabags, £1.09

You might feel like nothing more than a warming cup of coffee to perk you up in winter, but beware of having too many caffeinated drinks. Caffeine was identified as a "food stressor"

in a 2002 Mind study, which revealed that cutting back on coffee and tea reduced anxiety, mood swings, panic attacks and depression. Instead, try to drink decaffeinated products or fruit and herbal infusions. Lemon balm tea, for example, is thought to help with anxiety, and lavender is said to be helpful for depression.

STOCKISTS clipper-teas.com; 01308 863344

KEEP ON RUNNING

Saucony Triumph 4 Trainers, £85

When you're feeling down it's easy to let exercise regimens slip, but physical activity is a great way to lift your spirits. A study in 2000 by researchers at Duke University, North Carolina, indicated that exercise improves the symptoms of depression significantly. Start gently with a half-hour walk and build to a gentle jog. If you can, head for a park at lunchtime to maximise the time you spend in daylight. Recent research by the Countryside Recreation Network suggests that exercising outdoors has more benefits than working out in the gym.

STOCKISTS saucony.co.uk; 02392 823664