The last few weeks have been difficult for any of you who struggle with SAD, seasonal affective disorder. The clocks have changed, the evenings are darker and there is so much grey around. For many of us we wake up and go to work in the dark and come home in the dark. I want to reach out and help you find ways of being kind to yourself, of using this time to be compassionate and find the light in what ever we can.

On the days that are bright try to take some time to be out in daylight and enjoy the many different colours of Autumn.

Wear bright colours: if it is not bright we can at least brighten ourselves up with brightness.

Put lots of little lights in the rooms of your house. You do not have to have lights up just for Christmas. Lights around the fireplace, over the stairs or on the window sill can lift our spirits. Or lots of candles or tea lights.

Use a sun lamp. There are many different lamps out there: salt lamps, therapy lamps,lunar lamps or even lots of little scented candles to soothe or invigorate us.

Movement: When the nights draw in we often just want to hibernate and not move but putting on some lively dance music or music that reminds us of summer festivals can invigorate us. Dance around the kitchen, sing in the shower or boogie as you hoover .

Have a film night or a themed night- food and a film with friends. Choose feel good films. My favourite is Mama Mia.

Book lots of little things in each week to look forward to.

We can get through the winter together- we have got this.