Don't fall back with the clocks

When the days are shorter, your body produces more melatonin, which makes you feel sleepy, and less serotonin, which regulates mood.

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1. Get as much natural light as possible: That's why natural light exposure is vital. Studies show that even on a grey day, just 20 minutes in daylight can lift serotonin levels and boost mood and energy.

2. Keep moving: Exercise is one of the most effective, evidence-based ways to tackle low mood. It encourages the release of endorphins, those feelgood chemicals that act as natural antidepressants. It doesn't have to be a gruelling gym session. A brisk walk, dancing around your kitchen, or a quick home workout can be enough.

3. Connect with others: Isolation is a major risk factor for the winter blues. The colder months can encourage us to withdraw, but connection is a psychological buffer against low mood. Research consistently shows that people with strong social ties are happier and healthier. Schedule coffee with a friend, join a class, or simply pick up the phone.