Easy ways to beat the blues with self-care

Looking after yourself isn’t a luxury but a necessity, says wellness expert Chris Spriggs. And with the sun now setting at 6pm, there's never been a better time to start

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As the nights continue to draw in, if you've noticed a dip in your mood, you certainly won't be alone.

In fact, between 3-6% of the population is said to suffer from seasonal affective disorder, a type of depression which comes and goes in a seasonal pattern, worsening in autumn and winter when natural light levels are low.

One of the best things to do is to invest in a lamp which omits daylight-like light. Try the brand-new Lumie Dash, £179 (lumie.com), a dimmable high-end LED, almost identical to sunlight, it's proven to brighten the spirit. It will fit on any desk.

But, that said, a light can only do so much. And in fact, the power to provoke a greater sense of happiness lies within us. Enter, self-care.

"Investing even a little time in self-care can boost your mood, reduce stress and improve your sleep and health," explains wellbeing expert Chris Spriggs, author of new book 365 Days of Self-Care.

"Self-care means nurturing an attitude of kindness towards yourself. This loving attitude is expressed through small, regular acts that take care of your wellbeing.

"Modern life includes many distractions, expectations and pressures, so it becomes easy to forget that you are worthy of care, just as you are."

So let's begin...

Appreciate yourself

Be mindful when completing an ordinary task. Take a breath. Appreciate the value of what you have done for yourself (and possibly others). Noticing the ordinary activities of your day is a way of feeling present and more alive.

DIY sugar scrub

Exfoliate dry or chapped skin with a homemade sugar scrub. Mix together 85g of sugar with 2tbsp of vegetable oil. You can add some essential oils, such as lavender, peppermint or tea tree oil. Dampen your skin and rub on, then rinse with tap water.

Check your diet