Lifting up your sprits

 There are countless ways to bring back sunshine into a dark day. All you have to know is what to do and who to ask. First, analyse why you are feeling flat. We sometimes cause ourselves much stress by worrying about things that never happen.

 Speak to your doctor-

You are feeling down, but you do not know the reason. At what stage is it time to stop self- diagnosis and consult your doctor? If your symptoms are affecting your daily lifestyle, get a dispassionate assessment of what is causing the problem. Be wary of simply treating yourself.

Create inner calm

Do not bother your self about little things that go wrong each day. Focus and feel good about good things that have happened. Start looking at the glass as half full, not half empty. Never go to bed feeling negative. Before retiring, write down three things that have happened during the day that you are grateful for. Stop taking good things for granted.

 Channel positive thinking

Happiness is a neuro-chemical event. We all have the happiness chemicals inside us. “Those people who think about happy things and always think positive in life are happier. By focusing on positive things, you strengthen those particular neural pathways in the brain,” says psychologist Dr. Anjali Chabria.

Improve your sleep pattern

Shorter days makes us sleepier. The reason for this is increased darkness encourages the body to secrete the sleep-inducing hormone melatonin. Good sleepers tend to be those whose body clocks adapt easily. Others fall into the winter-sleep pattern of deep sleep followed by wakefulness, and then more deep sleep that is difficult to wake from. This leaves us feeling that we are sleeping badly, making the problem worse. After all the more you worry, the less you sleep. If you are more active in the evening then you will sleep better.

Five steps to happiness

Positive thinking alone will not always beat blues. You need to understand and listen to your emotions. Sadness can be a symptom of something else that is going on or needs changing. Share your emotions with somebody whom you trust. Happiness is a choice. If you are not happy you have nobody to blame, but only your self. Start by listing 10 things you are grateful for today and feel good about it.

Eat

Food can actually lift up your mood. The top mood boosting foods are oily fish which is rich in Omega-3 fats. Meat, fish, beans and eggs provide the amino acid 5- HTP which is vital for producing happy hormone. Green leafy vegetables, nuts and seeds are good sources of folic acid, which helps to lower high levels of homocysteine- a chemical linked with depression.

Keep fit

Try simple breathing exercises. Inactivity can be a cause of feeling low. Small physical changes can lift your mood remarkably, and an active life will give you an active happy mind. Go for a walk or a swim or try out simple lunges and squats at home.