MAKE THIS THE WEEK YOU...

BEAT THE WINTER BLUES

SET A GOAL

SET positive goals to ward off the winter blues, says Norman E. Rosenthal, one of the first psychiatrists to diagnose Seasonal Affective Disorder (SAD). Download a free motivational goalsetting app to help. Try the apps Balanced, Strides and Coach.me. From getting fit to reading more or gaining financial stability, you can set your goal and then stay on track with reminders.

BRIGHTEN ROOMS

GET outdoors as much as possible in winter, especially in the middle of the day. But also bring daylight into your home and work space — use pale colours, mirrors and metallics to reflect as much light as you can indoors. Clean the windows, trim away any greenery and keep curtains open wide.

WEAR BAMBOO

STAYING warm can reduce the winter blues by 50 per cent, says the NHS, so invest in warm socks, jumpers, scarves and thermal underwear. The Sock Shop (sockshop.com), Patra (patra. com) and Bamboo Clothing

(bambooclothing.com) all specialise in thermals made from bamboo fibre, a supersoft, breathable fabric with antibacterial properties.

FIDGET MORE

WINTER blues are linked to falling levels of the ‘happy’ hormone serotonin in our brains. Researchers at Princeton University in the U.S. found that repeated rhythmic movements such as jiggling your leg, drumming your fingers or chewing gum can boost serotonin levels.

SWALLOW SUNSHINE

EAT plenty of foods rich in vitamin D. Oily fish, which includes salmon, sardines and kippers, is one of the best sources. Place mushrooms on a bright windowsill for 30-60 minutes to boost their vitamin D content before you eat them.