The long, dark winter can make even the most upbeat of people feel down. And as the months drag on, the inclination to curl up into a tiny, hibernating ball until the clocks go forward again, becomes increasingly hard to resist. But instead of letting the blues put a dampener on things and get the better of you, try some of these energy-enhancing ideas. Guaranteed to help you get your sparkle back and emerge in Spring like a butterfly from its cocoon!

* Get positive - The mind can be a powerful thing and an optimistic mental attitude is vital to your winter survival kit. Whatever your woes, worries or troubles, remind yourself they won't last forever and make time to read '7 Habits of Highly Effective People' by Stephen R. Covey (£7.69 from Amazon.co.uk). And why not unearth the Brownie or Cub Scout within and do a good turn for someone each day to boost your spirits - it really works!

*Be Sociable - Rather than retreating into a shell and refusing to go out because of the torturous weather, make an effort to surround yourself with positive people and socialise. The blustery arctic climate will be much less depressing if there's some fun to look forward to.

*Brace Yourself - Okay, so Mother Nature may not be your favourite person at the moment, but being couped up indoors all day isn't good. Cold weather can be invigorating and a good dose of fresh air can make the world of difference. So even if you can't face venturing outside, open windows to ventilate the house.

Although watery at this time of year, exposure to the sun encourages your body to produce more serotonin which is a great mood lifter. Light boxes help many sufferers of Seasonal Defective Disorder (SAD), which is a chronic form of winter blues characterised by unrefreshing sleep, carbohydrate cravings and depression amongst other things. Check out www.outsidein.co.uk for advice, information and products.

* Rev Up - Being active can really make you feel brighter. Not only does exercise help you keep in shape, it releases endorphines and serotonin which instantly boost your mood. Studies have shown that a 60 minute walk, even on a cloudy day, alleviates SAD symptoms in half of sufferers. So don those thermals, dose up on willpower and get out that door!

However, an indoor workout is also an option. Try running up and down the stairs, hula hooping (it's all the rage,) or skipping if your ceilings are high enough. You could also invest in some domestic gym equipment and Joanna Hall's book 'The Exercise Bible: The Definitive Guide To Total Body Health And Physical Wellbeing' (£10.49 from Amazon.co.uk).

* Wind Down - Forget it's even winter with a relaxing hot bath, soothing music and essential oils. Lavender is an excellent choice but if you'd rather invigorate, try cheering essential oils of orange, lemon, rosemary or bergamot. Yoga can help banish the blues too and for a refreshing good nights' sleep, try an audio book such as Kelly Howell's 'Sound Sleep' (£12.76 from Amazon.co.uk).

* Eat Well - Food can be a real mood booster but to be comforting it doesn't have to be bad for you. Eat lots of chicken, turkey, oily fish, kidney beans, oats, pumpkin seeds and lentils because they're rich in the amino acid tryptophan which makes serotonin. Combine them with carbohydrates to help your body convert it. Time to make up a big batch of potato and lentil soup to freeze for the ultimate ready meal!

B vitamins, especially B6 and biotin together with zinc, are really important for serotonin production so go for liver, oats, zinc, milk, oysters and soya products to boost your levels. Also, avoid sugar hits that only last a short while and then leave you deflated and opt for slow-release carbs instead like wholemeal pasta, bread and brown rice.

* Go Herbal - Get down to your local pharmacy or health store such as Holland & Barrett for some advice on products. Bach Flower Remedies Mustard and Gorse are great for making you feel more upbeat and St John's Wort is known to effectively treat mild to moderate depression (but consult you're doctor if you're on other medication.)

* Get Spicy - Cinnammon reduces the symptoms of colds and 'flu and is known as an 'energising' spice. Turmeric contains curcumin which fights off bacteria and funghi and its antioxidant activity also protects against harmful free radicals. Cardamom is excellent for digestion, cloves have strong antiseptic and antibiotic qualities, and nutmeg contains myristin which will give you a sense of well-being. Getting your sparkle back never tasted so great!

* Drink Better - You've heard it before, but cut back on tea, coffee and alcohol! Not only do they dehydrate you, but alcohol seriously depletes nutrients, especially B vitamins vital for memory and metabolism, and caffeine messes with your blood-sugar levels and adrenal glands to create the need for another fix. Antioxidant-rich green tea can help curb these cravings and fruit and herbal teas are excellent hot alternatives too. Also, try some low fat hot choccie like Ovaltine's Light Hi-Malt Instant Chocolate Drink (72kcal and 1.4 g fat per sachet) and Options hot chocolate (68kcal and 2.3g fat). Both are waistline friendly but still really creamy and tasty.

* Detox - Boots Detox 5 Day Plan includes a daily drink and tablet with ingredients that battle against toxins and help protect from the dangers of free radicals, by-products of pollution and smoke. It costs £13.50 and claims to 'help refresh your detoxifying organs to leave you feeling revitalised and re-energised.'

* Don't Be A Puritan! - According to psychologist Dr Linda Papadopoulos: "There is evidence that people are malfunctioning because they are not enjoying enough pleasure on a regular basis to be healthy happy people." Characterised by tiredness, boredom with work, and lethargy, Pleasure Deficiency Syndrome as it's known, can really hinder your attempts to stay bright and breezy. So don't be afraid to indulge in the occasional choccie bar, favourite tipple or frivolous magazine.

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