Ten ways to fight depression - part 3

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7. Get some exercise

Research has shown that even small bursts of activity - 10-15 minutes a day - can improve people's mood.

It's not known exactly why exercise can help relieve symptoms of depression, but scientists think it's something to do with it affecting the levels of mood-enhancing transmitters in the brain and boosting feelgood endorphins - the so-called 'happy chemicals'.

Exercise also helps relax your muscles, reduces stress levels and will help you sleep better.

Try to find something you enjoy, be it walking, jogging, swimming or even dancing, because you're more likely to keep going with it.

- Five fun workouts for winter
- Find the right exercise for your age

8. Get outside

Recent research says that during winter, 90% of British adults don't get enough Vitamin D, something that is found mainly in sunlight and this is a major factor in the rise in depression.

We know that winter isn't always the most enjoyable time to get out of the house, but even being in the fresh air on a cloudy day is more beneficial than staying inside.

Although the winter days don't have the same light intensity as those in summer, even 10-15 minutes walking around outside will give you and your body a massive boost.

If it's impossible to leave the house, or office during daylight hours, try sitting near the windows in light-coloured rooms. According to a study by Essex University, even looking out of a window at nature can have significant effect on moods.

During winter, the condition SAD, seasonal affective disorder, takes hold of many people. It's a specific form of depression that usually disappears once spring comes round and the days get longer and lighter.

One cure that many sufferers use is a lightbox or lamp that produces the same sort of light that you would find on a bright summer's day.

- Read all the facts about SAD
- Read Nikki's story of how a lightbox changed her life

9. Take a supplement

Getting important vitamins and minerals into your body that you might be lacking in can help a lot.
- A cod liver oil tablet will not only boost your vitamin D levels, but also help your immune system.
- B vitamins are also crucial for your mental health. B6 is needed to process serotonin, which is the chemical that produces the happy feeling, melatonin, that helps sleeping and dopamine that is vital for your nervous system.
- Meanwhile, a lack of B3 (niacin) can bring on anxiety, while not enough B5 can cause severe depression.
- Zinc and iron also help to produce serotonin.
- Studies have also revealed that fish oil, a source of Omega-3, can help depression, so taking a supplement that contains any, or all of these could seriously lift your mood.

10. Build your self-confidence

A lack of self-esteem is known to contribute to depression, so building yourself up is important.

Obviously, when you're feeling blue, it's tough to feel good about yourself, so get a close friend to help. Ask them to write a newspaper advert for you, detailing all the good things about you. You can then carry it around with you and look at it, whenever you're feeling down.

And it's not just about how you feel inside. Force yourself to look good as well. Wear clothes that make you feel good, make the effort to do your hair and make-up - these are all things that remind you that you're worth putting a little time into.