CHRISTMAS and New Year are over, parties finished and, as our grannies used to say, it's back to old clothes and porridge.
No wonder then so many of us get the January blues. All the excess food and drink, late nights and lack of exercise take their toll and when we're tired and out of sorts it's harder to stay cheery.
The good news is, though, that it is possible to beat the January blues. And even better news is that eating can help.
All you need to do is introduce some good mood foods into your diet as it's a fact that certain nutrients can help you feel happier.
So here's a guide on what to eat, as well as a few other tips to help you make it through to February.
Salmon, sardines, mackerel, tuna and other oily fish contain Omega 3, guaranteed to give your mood a boost.
The lack of this oil is strongly linked to depression but our modern diet contains far less Omega 3 than the diets of our grandparents.
Research shows that Omega 3 helps beat anger, tiredness, aggression, anxiety and improves general wellbeing.
If you don't like fish then try the capsules or flaxseed oil, available from health shops.
Getting back to old clothes and porridge is actually not a bad idea.
Well, certainly the porridge isn't. Dietician Lyndel Costain recommends starting the day with a bowl to help keep your mood stable.
"As well as providing mood-friendly B vitamins, iron and zinc, your morning porridge has a low glycaemic index (GI)," she said.
"Blood glucose levels can affect energy and mood, and the more steady the rise and fall in blood glucose, the more stable your mood. The key is to eat regular meals and snacks, and ensure they contain nutritious low GI slow carbs such as porridge."
It's also low fat, filling and comforting - the perfect winter food.
Lack of calcium is now linked to low moods, anxiety and tiredness. Research into PMS found depression, anxiety, fatigue and cramps associated with premenstrual syndrome are similar to the symptoms of calcium deficiency. It is believed 1000 to 1200mg of calcium are needed every day to fight low moods but the average woman's diet provides only 600-800mgs.
Milk and dairy foods are the best sources but it can also be found in leafy green vegetables, peas and cooked dried beans.
Boost your mood with plenty of cabbage, broccoli and sprouts. These contain folate and studies show a link between a lack of folate and depression.
If you don't like your greens, folate can be found in orange juice, oranges, beans, peas and peanuts.
It's also a good idea to try to increase your folate intake if you're hoping to get pregnant as it is needed to prevent spina bifida in babies.
Low moods are also thought to arise from a dip in a brain chemical called serotonin.
The protein found in chicken is converted by the body to serotonin.
This protein can also be found in turkey but if you are sick of that after the festive season try other sources such as avocados, cottage cheese and bananas.
Again, including these foods with oily fish in your diet is a good move as Omega 3 helps serotonin function.
Okay, it's not easy to get much sunshine in Scotland in January, especially if you work indoors. But even grey daylight is better than nothing so make the most of your lunch hour by having a brisk half hour walk in the fresh air.
Sunshine is the main source of Vitamin D - important for bone health, it also helps make us happy.
It needs calcium for it to be used effectively so don't let your calcium intake drop.
Not only will it help you shed excess Christmas pounds but it is fantastic for releasing "feel good" chemicals. Researchers in Berlin found that just 30 minutes of exercise each day significantly improved the moods of depressed patients.
One of the main advantages of using exercise to boost your mood is the effects are instant.
January can seem like one huge anti-climax after the buzz of the festive season. But rather than feeling down in the dumps use empty spaces in your diary for some relaxation.
Use the spare time for walks in the fresh air or try reading a good book or even a yoga class.
Have long baths and just pamper yourself. If you're feeling lonely, why not get in touch with someone you've not seen for a while?
Chances are that sleep has not been a high priority over the past few weeks. If you have been burning the candle at both ends, it is not really surprising if you now feel out of sorts as sleep deprivation leads to irritability and depression.
Try to get back into a regular sleeping pattern and aim for seven to eight hours each night.
Keep your bedtime and waking time consistent so your sleeping patterns normalise and you have more energy.
Try not to oversleep: 12-hour marathons at the weekend can just make you more tired.
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