KEY POINTS:
It's cold and wet outside and the lovely Indian summer, with its long evenings and warm temperatures has faded as quickly as your golden tan. It's tempting to draw the curtains, crank up the heating and set the alarm for November.
When the mercury sinks towards single figures on the thermometer, our moods can start to match the grey skies. Thankfully, there are plenty of strategies to see you through the cold months with your sanity, sense of humour and sunny disposition intact.
* Get some sun. It may sound silly if the golden orb hasn't been seen for days, but many people suffer from Seasonal Affective Disorder (SAD), known as the winter blues. Even a small amount of sun exposure releases feel-good chemicals in the brain. A lack of sunlight, caused by hovering indoors all winter, means fewer of these hormones are produced. Common symptoms of SAD include tiredness, anxiety, lethargy, grumpiness, oversleeping, weight gain and loss of libido. Getting outside, even on a dull day, can keep SAD at bay.
* Celebrate the fact you no longer have to expose your body in slinky, barely-there summer clothing, or spend so much time and money on spray tans and exfoliation. The relief itself is enough to boost your mood.
* Exercise. Okay it's not the most fun suggestion, but experts agree that one of the best ways to avoid the blues is by maintaining a regular exercise routine. In fact, studies have shown that exercise is a more effective treatment for depression than antidepressants. If you're exercising outside, warm up beforehand and beware of slippery surfaces if you're out and about on dark frosty mornings.
* When it's too wet and cold to go outside, look for fun indoor classes, such as boxing or hula hooping. For those days when you just can't bear to leave the house, shut the blinds, pump up the stereo and dance around the living room.
* You are what you wear. Don't fall into the "it's winter so I have to wear black" trap. Colour can give you a real lift and if you don't own any bright clothing, now is the perfect time to treat yourself to a new coat, scarf, gloves or hat.
* Socialise. It might feel too cold to go out, but countless studies have linked psychological well-being to robust social networks. Organise coffee or dinner outings, sign up for an evening class, help a friend in need or volunteer your time.
* Be kind to yourself. Treat yourself to a facial, body wrap or pedicure. Massages are perfect for reducing stress and boosting the immune system, helping you fight bugs, and sleep better.
* Channel your inner Nigella or Jamie. There's nothing more comforting than the aroma of a simmering pot of soup or stew.
* Hold a Hawaiian party. Crank up the thermostat and the reggae, mix margaritas and award prizes for the ugliest Hawaiian shirt.
* Plan a holiday. If you can't afford to escape somewhere warm now, get some travel brochures and plan a trip for later in the year - it'll give you something to look forward to. Alternatively, embrace the season and plan a ski trip - the fresh mountain air will do you a world of good.
* Laugh out loud. Get to the local DVD shop - or jump online - and rent movies that will make you laugh. Alternatively, go for DVDs that feature clear blue skies and palm trees; as unlikely as it sounds, research has shown that winter depressives who watch such films show improvements in mood.
* Take a happy pill. A herbal supplement such as St John's Wort can help if you feel down, while cod liver oil strengthens the immune system and provides a healthy dose of vitamin D.
* Brave the elements. Wrap up well and sit outside with a cup of mulled wine or some antioxidant-boosting green tea.
* Find your winter stress buster. It could be knitting, reading, yoga or playing old-school board games around the fire.
* Surround yourself with beauty. Buy some flowers or a pretty plant that maximises the amount of oxygen in the room. Brighten your interior by painting a wall a lighter colour that better reflects the natural night.
* Every now and then, have the perfect duvet day. The aim is to do very little in the cosiest way possible - preferably when everyone else is at work or school. Keep warm and escape your routine: turn off your cellphone, switch off the news and play relaxing music, rustle up brunch and watch classic movies. Later, light the fire and snuggle up with a good book and a glass of red. See, Old Man Winter isn't so bad after all.
FOOD FOR THOUGHT
Dietitian Sarah Elliott, from Wellington consultancy FoodSavvy, offers the following suggestions to keep your energy and immune levels up during winter.
1. Go easy on comfort foods. Eating a packet of biscuits might make you feel better in the short term, but a high intake of refined foods can zap your energy levels.
2. When the sunshine goes, so too does the "happy hormone" serotonin which causes the body to cry out for carbohydrates. Go for wholegrain bread, oats, and brown rice.
3. Boost your immune system as the winter season is when germs abound. Prevent, or get rid of colds more quickly, by taking garlic, vitamin C and yoghurt with probiotics.
4. Low sun levels mean it's harder to get the vitamin D your bones need to stay healthy. Eat food rich in vitamin D, including oily fish, egg yolks and margarine.
5. Keep up your fluids. A lack of fluid can lead to low energy levels and increased snacking. Enjoy warm fluids such as tea, coffee and herbal teas.
6. Colourful fruit and veges are high in immune-enhancing antioxidants so add some colour to your day with orange root vegetables, citrus fruits and broccoli.
7. Eat seasonally. You'll get the freshest produce containing the healthiest minerals and vitamins - and you will save a bit of money too.
